Today’s WOD (“Workout Of the Day”) will begin with a tabata of scales, followed by the main workout: a 12 minute AMRAP (“As Many Reps As Possible”) containing rowing, dumbbell box step-ups, and wall walks. For the tabata, you will cycle through each scale variation twice. That is, you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds, then a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time.
To time the tabata using the SmartWOD timer app:
(1) Press “TABATA”.
(2) Select 8 rounds of 0:20 of work, 0:10 of rest.
(3) Press "START TIMER".
Once you are finished with the tabata, rest, and then continue onto today’s main workout. Try to complete as many rounds of a 150 meter row, 8 dumbbell box step-ups, and 1 wall walk as you can in the 12 minute workout period. The workout isn’t very long so push yourself to move quickly, especially on the row and the box step-ups. Work hard, and get in as many rounds as you can!
Everyone perform:
Tabata - Scales (front left, front right, back left, back right)
Rest
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
150 meter row
8 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
1 wall walk
A beginner will naturally perform fewer reps than an advanced athlete. However, it might also be necessary to modify some of the movements. Inchworms can be substituted for wall walks. Pick dumbbell weights and a box height for the dumbbell box step-ups that work for you. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
150 meter row
8 dumbbell box step-ups to a comfortable height (10lb, 5lb)
2 inchworms
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:
12 minute AMRAP:
150 meter row
8 dumbbell box step-ups to a comfortable height (25lb, 15lb)
1 partial wall walk
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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