Today’s WOD (workout of the day) consists of box step-ups and burpees. You will perform 20 box step-ups and 10 burpees, followed by 18 box step-ups and 9 burpees, followed by 16 box step-ups and 8 burpees, reducing the box step-ups by 2 repetitions and the burpees by 1 repetition each round until you finish with 2 box step-ups and 1 burpee. This workout will be challenging. 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:
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2:
Box step-ups (24in., 20in.)
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1:
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:
18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2:
Box step-ups to a comfortable height
9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1:
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:
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2:
Box step-ups to a comfortable height
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1:
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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