Today, we will be performing five rounds of 10 dumbbell push presses, 20 dumbbell box step-ups, and 30 mountain climbers. Please remember, you can always personalize the workouts to your current fitness level. Pick the scaling options and weights that are right for you. You know your body best!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
10 dumbbell push presses (50lb, 35lb)
20 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
30 mountain climbers
If you are new to this type of workout, please scale both the movements and the rep scheme to your current fitness level. A beginner’s version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
8 dumbbell push presses (8lb, 5lb)
16 dumbbell box step-ups to a comfortable height, (8lb, 5lb)
16 mountain climbers
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:
5 rounds for time:
10 dumbbell push presses (30lb, 20lb)
20 dumbbell box step-ups to a comfortable height, (30lb, 20lb)
30 mountain climbers
Your score is the total amount of time it takes you to complete today’s WOD. 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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