Happy Monday, Community Fitness Club! Can you believe it is already November? Let’s kick off the new month with a WOD (workout of the day) containing rowing, handstand push-ups, and box step-ups. In today’s workout, we will complete six rounds of a 300 meter row, 5 handstand push-ups, and 10 dumbbell box step-ups. Try to keep a steady pace throughout today’s WOD, and it will be over before you know it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
6 rounds for time:
300m row
5 handstand push-ups
10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
If this type of workout is new to you, you can modify the movements and the distance of the row. A beginner’s version of today’s WOD could look like this:
Scaled 1:
6 rounds for time:
200m row
5 seated dumbbell presses (5lb, 3lb)
10 dumbbell box step-ups to a comfortable height (8lb, 5lb)
Perhaps something between the experienced version and the beginner version is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
6 rounds for time:
300m row
5 box handstand push-ups or seated dumbbell presses (30lb, 20lb)
10 dumbbell box step-ups to a comfortable height (30lb, 20lb)
Your score is the amount of time it takes you to complete today’s workout. If you’d 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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