Today’s WOD is a 15 minute AMRAP (“As Many Reps As Possible”) that consists of dumbbell push presses, dumbbell box step-ups, sit-ups, and rowing. 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:
5 dumbbell push presses (50lb, 35lb)
10 dumbbell box step-ups (50lb, 35lb), (24in., 20in.)
15 abmat sit-ups
200 meter row
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:
5 dumbbell push presses (8lb, 5lb)
10 dumbbell box step-ups to a comfortable height (8lb, 5lb)
10 assisted or anchored sit-ups
200 meter row
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:
5 dumbbell push presses (35lb, 20lb)
10 dumbbell box step-ups to a comfortable height (35lb, 20lb)
15 abmat sit-ups
200 meter row
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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