Today’s workout is a 16 minute AMRAP (As Many Reps As Possible). Try to complete as many rounds of 4 pull-ups, 8 push-ups, and 12 dumbbell box step-ups as you can during the 16 minute work period. Modify the movements and weights as needed so that you can keep moving steadily through the WOD.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
16 minute AMRAP:
4 pull-ups
8 push-ups
12 dumbbell box step-ups (50lb, 35lb), (24in., 20in.)
Beginners can perform ring rows instead of pull-ups, wall push-ups instead of regular push-ups, and can lower the height and weight of the dumbbell box step-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
2 ring rows
6 wall push-ups
10 dumbbell box step-ups to comfortable height (15lb, 10lb)
Perhaps something between the Rx 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:
16 minute AMRAP:
4 jumping pull-ups
8 box push-ups
12 dumbbell box step-ups (35lb, 25lb), (20in., 20in.)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the number of rounds and reps you complete during the 16 minute AMRAP. If you would 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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