Today’s WOD is a 12 minute AMRAP (“As Many Reps As Possible”). The goal of today’s workout is to complete as many rounds of 2 wall walks, an 8/6 calorie row (8 calories for men, 6 calories for women), and 8 dumbbell box step-ups as you can in the 12 minute workout period. The wall walks will work your core and upper body while also challenging your balance and coordination; the rowing will provide a whole body workout; and the dumbbell box step-ups will work your lower body while also helping to correct any imbalances you might have between your left and right sides. Push hard, and get in as many rounds and reps as you can!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
2 wall walks
8/6 calorie row
8 dumbbell box step-ups (50lb, 35lb), (24in., 20in.)
Besides moving slower than advanced athletes, beginner athletes can make other modifications to today’s workout. They can substitute inchworms for the wall walks and reduce the number of calories rowed each round. They can also modify the dumbbell box step-ups by using a shorter box and lighter dumbbells. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
4 inchworms
6/4 calorie row
8 dumbbell box step-ups to a comfortable height (15lb, 12lb)
If you’re not ready to perform full wall walks, find a modification that works for you today. Information on how to scale wall walks can be found at the wall walks link at the bottom of this page. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
2 partial wall walks or box wall walks or 4 inchworm push-ups
8/6 calorie row
8 dumbbell box step-ups to a comfortable height (35lb, 25lb)
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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