Today’s workout is an eighteen minute AMRAP (As Many Reps As Possible) that will challenge your upper body, your lower body, and your cardiovascular system. In today’s WOD you will complete as many rounds of 20 dumbbell box step-ups, 10 handstand push-ups, and 5 pull-ups as you can during the eighteen minute time limit. Don’t worry if you can’t do some of these movements, though! Information on how to scale the WOD will be discussed further down.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
18 minute AMRAP:
20 dumbbell box step-ups (24in., 20in.), (35lb, 25lb)
10 handstand push-ups
5 pull-ups
Beginning athletes can scale today’s WOD by reducing the number of reps per round and by modifying the movements. Box step-ups can be done on a shorter box with lighter dumbbells; seated dumbbell presses can be substituted for handstand push-ups; and ring rows can be done instead of pull-ups. A beginner’s version of today’s WOD could look like this:
Scaled 1:
18 minute AMRAP:
12 dumbbell box step-ups to a comfortable height (5lb, 3lb)
6 seated dumbbell presses (5lb, 3lb)
3 ring rows
Other athletes might choose to do box handstand push-ups and jumping pull-ups or pull-ups with a band. Choose the modifications that are right for you. Another variation of today’s WOD might look like this:
Scaled 2:
18 minute AMRAP:
16 dumbbell box step-ups (20in., 20in.), (25lb, 15lb)
8 box handstand push-ups
4 jumping pull-ups
Your score is the total number or rounds and repetitions 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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