Today’s WOD is a 15 minute AMRAP (“As Many Reps As Possible”). The goal of today’s workout is to complete as many rounds of a 5 calorie row, 10 dumbbell box step-ups, and 1 wall walk as you can in the 15 minute workout period. The rowing will work out your whole body while also providing a cardio challenge. The dumbbell box step-ups will work your lower body while helping to correct any imbalances you might have between your left and right sides, and the wall walks will work your core and upper body while also challenging your balance. 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:
15 minute AMRAP:
5 calorie row
10 dumbbell box step-ups (40lb, 30lb), (24in., 20in.)
1 wall walk
Besides moving slower than advanced athletes, beginner athletes can make other modifications to today’s workout. They can modify the dumbbell box step-ups by using a shorter box and lighter dumbbells. They can also substitute inchworms for the wall walks. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
4 calorie row
10 dumbbell box step-ups to a comfortable height (12lb, 8lb)
2 inchworms
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:
15 minute AMRAP:
5 calorie row
10 dumbbell box step-ups to a comfortable height (30lb, 20lb)
1 partial wall walk or box 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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