Today’s workout will begin with a tabata of scales, followed by the main WOD: a 14 minute AMRAP (As Many Reps As Possible) containing rowing and dumbbell box step-ups. For the tabata, you will cycle through each scale variation twice. That is, you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds, then a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time.
To time the tabata using the SmartWOD timer app:
(1) Press “TABATA”.
(2) Select 8 rounds of 0:20 of work, 0:10 of rest.
(3) Press "START TIMER".
Once you are finished with the tabata, rest and then continue onto today’s main workout. The rowing will work your whole body while challenging your cardiovascular fitness. The dumbbell box step-ups will work your lower body, improve your balance, and help correct muscular imbalances between your left and right sides. Push hard, and get in as many reps as you can!
Everyone perform:
Tabata - Scales (front left, front right, back left, back right)
Rest
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
14 minute AMRAP:
200 meter row
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 modify the dumbbell box step-ups. That’s okay! Pick a dumbbell weight and box height that works for you. A beginner’s version of today’s workout could look like this:
Scaled 1:
14 minute AMRAP:
200 meter row
10 dumbbell box step-ups to a comfortable height (10lb, 5lb)
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:
14 minute AMRAP:
200 meter row
10 dumbbell box step-ups (20in., 20in.), (25lb, 15lb)
Your score is the 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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