We will end the week with a longer workout that includes sit-ups, dumbbell box step-ups, dumbbell push presses, and rowing. I suggest capping today’s workout at 20 minutes. Complete as much of the workout as you can in 20 minutes, and then stop even if you haven’t finished all 10 rounds yet. Whatever you’ve gotten done will be enough. Have a great weekend!
If you are an experienced athlete, please perform the following WOD:
Experienced:
10 rounds for time:
8 abmat sit-ups
6 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
4 dumbbell push presses (50lb, 35lb)
200 meter row
Beginners should feel free to modify the movements, weights, and number of rounds in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
8 rounds for time:
8 anchored or assisted sit-ups
6 dumbbell box step-ups to a comfortable height (8lb, 5lb)
4 dumbbell push presses (8lb, 5lb)
200 meter row
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
10 rounds for time:
8 abmat sit-ups
6 dumbbell box step-ups to a comfortable height (25lb, 20lb)
4 dumbbell push presses (25lb, 20lb)
200 meter row
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete the WOD or the number of rounds and repetitions you have completed after 20 minutes. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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