Thursday - 2/3/22
- Jan 30, 2022
- 2 min read
Today’s workout consists of 4 rounds of 10 handstand push-ups, 20 dumbbell box step-ups, and 40 mountain climbers. The handstand push-ups will work your upper body, coordination, and balance; the dumbbell box step-ups will strengthen your lower body while helping to correct strength imbalances in your left and right sides; and the mountain climbers will work your core and cardiovascular system. Your whole body will know you worked hard by the end of this WOD. Get after it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
10 handstand push-ups
20 dumbbell box step-ups (50lb, 35lb), (24in., 20in.)
40 mountain climbers (each leg counts as 1 rep)
Beginners can substitute seated dumbbell presses for the handstand push-ups and can reduce the weight of the dumbbells and height of the box for the dumbbell box step-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
10 seated dumbbell presses (5lb, 3lb)
20 dumbbell box step-ups to a comfortable height (5lb, 3lb)
30 mountain climbers (each leg counts as 1 rep)
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:
4 rounds for time:
10 box handstand push-ups or handstand kick-ups with controlled descent
20 dumbbell box step-ups to a comfortable height (30lb, 20lb)
40 mountain climbers (each leg counts as 1 rep)
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 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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