Today’s WOD (“Workout of the Day”) consists of box step-ups and burpees. You will perform 40 box step-ups and 40 burpees, followed by 30 box step-ups and 30 burpees, followed by 20 box step-ups and 20 burpees, and finally finish with 10 box step-ups and 10 burpees. This workout will be challenging, especially that first set of 40 burpees. Just try to keep a steady pace and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
40 box step-ups (24in., 20in.)
40 burpees
30 box step-ups
30 burpees
20 box step-ups
20 burpees
10 box step-ups
10 burpees
Beginners can modify the rep scheme of today’s workout, lower the height of the box step-ups, and scale the burpees. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
30 box step-ups to a comfortable height
30 elevated, no push-up burpees
20 box step-ups
20 elevated, no push-up burpees
10 box step-ups
10 elevated, no push-up burpees
Perhaps something between the experienced 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:
For time:
30 box step-ups to an appropriate height
30 step-back burpees
20 box step-ups
20 step-back burpees
20 box step-ups
20 step-back burpees
10 box step-ups
10 step-back burpees
Your score is the total 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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