Tuesday - 1/21/20
- Ellie
- Jan 19, 2020
- 1 min read
Today’s workout consists of rowing and dumbbell box step-ups. It may look easy, but each round will get more challenging as the rowing tires your legs for the box step-ups and the box step-ups tire your legs for the row. Pick a dumbbell weight and box height that you can handle safely for the whole workout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
400m row
20 dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
Most beginners will be able to row for the Rx distance if they pick a smart dumbbell weight and box height. However, if four rounds of rowing 400 meters sounds overwhelming, please feel free to shorten the row to something more doable for you today. Some workout is better than no workout!
Scaled 1:
4 rounds for time:
400m row
20 dumbbell box step-ups to comfortable height (8lb, 5lb)
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:
4 rounds for time:
400m row
20 dumbbell box step-ups (25lb, 15lb), (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 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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