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, push presses, and box step-ups. In today’s workout, we will complete three rounds of a 500 meter row, 10 dumbbell push presses, and 20 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 as prescribed (Rx):
Rx:
3 rounds for time:
500m row
10 dumbbell push presses (50lb, 35lb)
20 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
If this type of workout is new to you, you can modify the distance of the row, the weights of the dumbbells, and the box height. A beginner’s version of today’s WOD could look like this:
Scaled 1:
3 rounds for time:
300m row
10 dumbbell push presses (10lb, 5lb)
20 dumbbell box step-ups to a comfortable height (10lb, 55lb)
Perhaps something between the Rx version and the beginner version is right for you today. Please choose a dumbbell weight and a box height that you are comfortable with. Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for time:
500m row
10 dumbbell push presses (35lb, 25lb)
20 dumbbell box step-ups (20in., 20in.), (35lb, 25lb)
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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