In today’s WOD (workout of the day), you will perform 30 box jumps, goblet squats, and sit-ups, then 20 box jumps, goblet squats, and sit-ups, then 10 box jumps, goblet squats, and sit-ups. While the goal is to go through the workout as quickly as possible, please be mindful of your form. Stand all the way up on the box for each box jump, and keep your chest up and spine neutral for each goblet squat. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
30-20-10:
Box jumps (24in., 20in.)
Goblet squats (35lb, 25lb)
Abmat sit-ups
Beginners can modify the movements and reduce the weights to make today’s WOD more doable. Perform anchored or straight-leg sit-ups, and jump to a height that you feel comfortable with. You can also substitute box step-ups if box jumps are not right for you today.
Scaled 1:
For time:
30-20-10:
Box jumps to comfortable height or box step-ups
Goblet squats to plyo box (5lb, 3lb)
Anchored sit-ups
Perhaps something between the Rx 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:
For time:
30-20-10:
Box jumps to comfortable height
Goblet squats (25lb, 15lb)
Abmat sit-ups
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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