Today’s WOD is a 15 minute AMRAP (“As Many Reps As Possible”) that consists of rowing, sit-ups, dumbbell box step-ups, and dumbbell push presses. The goal of today’s workout is to complete as much work as possible in the time limit, so work hard, move fast, and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
200 meter row
15 abmat sit-ups
10 dumbbell box step-ups (50lb, 35lb), (24in., 20in.)
5 dumbbell push presses (50lb, 35lb)
Beginners can scale the weight of the dumbbell and the height of the box in today’s workout. The sit-ups can also be modified as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
200 meter row
10 assisted or anchored sit-ups
10 dumbbell box step-ups to a comfortable height (8lb, 5lb)
5 dumbbell push presses (8lb, 5lb)
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:
15 minute AMRAP:
200 meter row
15 abmat sit-ups
10 dumbbell box step-ups to a comfortable height (35lb, 20lb)
5 dumbbell push presses (35lb, 20lb)
Your score is the total number of rounds and reps you complete during 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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