In today’s WOD, you will complete 5 rounds of 15 push-ups, 20 dumbbell box step-ups, and 40 double unders. The push-ups will work your upper body; the box step-ups will work your lower body; and the double unders will work your cardiovascular system and challenge your coordination. Be thoughtful when choosing your modifications for today’s workout. Choose options that allow you to move quickly through each set with minimal rest.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
15 push-ups
20 dumbbell box step-ups (24in., 20in.), (40lb, 25lb)
40 double unders
Beginners can substitute wall push-ups for regular push-ups, single unders or imaginary jump rope for double unders, and can reduce the height and weight of the dumbbell box step-ups. They can also modify the number of repetitions performed each round. A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds for time:
10 wall push-ups
16 dumbbell box step-ups to a comfortable height (12lb, 10lb)
60 imaginary jump rope or 30 single unders
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:
5 rounds for time:
7 regular push-ups or 15 box or kneeling push-ups
20 dumbbell box step-ups to a comfortable height (25lb, 15lb)
20 double unders or 80 single unders
Your score is the total amount of time it takes you to complete 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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