Today’s WOD (workout of the day) is an 18 minute AMRAP (As Many Reps As Possible). Your goal is to complete as many rounds of 20 box step-ups, 10 sit-ups, 5 push-ups, and 5 pull-ups as you can during the 18 minute time limit. Try to keep a steady pace throughout today’s workout. Push hard! I know that you can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute AMRAP:
20 box step-ups (24in., 20in.)
10 abmat sit-ups
5 push-ups
5 pull-ups
Beginning athletes can scale today’s WOD by modifying the rep scheme and the movements. A beginner’s version of today’s WOD could look like this:
Scaled 1:
18 minute AMRAP:
12 box step-ups to a comfortable height
6 anchored or assisted sit-ups
3 wall push-ups
3 ring rows
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:
18 minute AMRAP:
20 box step-ups to a comfortable height
10 abmat sit-ups
5 box or kneeling push-ups
5 jumping or banded pull-ups
Your score is the total number of rounds and reps you complete during the 18 minute AMRAP. 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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