Today’s workout will begin with a tabata of L-sits, followed by the main WOD: an AMRAP (As Many Reps As Possible) containing jump rope and dumbbell box step-ups. The goal of today’s workout is to complete as many rounds of 20 double unders and 10 dumbbell box step-ups as you can in the 14 minute time limit. The double unders will challenge your cardio and coordination, while the box step-ups will work your lower body and help correct muscular imbalances between your left and right sides. Push hard, and get in as many reps as you can!
All athletes will begin by practicing their L-sits using a tabata format. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest. Pick an L-sit modification that you can hold for the eight 20-second intervals. Check out the L-sit link at the bottom of this post for information on L-sit modifications.
To time the tabata using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest. You can also use “tabata songs” on YouTube to time the tabata.
Everyone perform:
Tabata - L-sits or modified L-sits
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
14 minute AMRAP:
20 double unders
10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
A beginner will naturally perform fewer reps than an advanced athlete. However, it might also be necessary to make other changes to the workout. Beginners can perform single unders or imaginary jump rope instead of double unders and can reduce the height and weight of the dumbbell box step-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
14 minute AMRAP:
10 single unders or 20 imaginary jump rope
10 dumbbell box step-ups to a comfortable height (10lb, 8lb)
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:
14 minute AMRAP:
10 double unders or 40 single unders
10 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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