How much you love or hate today’s workout will largely depend on your opinions of climbing steps and jumping rope, as they are both featured heavily in today’s WOD. You will perform 50 double unders then 50 dumbbell box step-ups, followed by 40 double unders and 40 step-ups, etc.. Each step-up counts as one rep. Please alternate which foot you use to step up onto the box with first.
Whether you decide to do double unders in the workout or scale to another movement, I suggest working in some jump rope practice during your warm-up. The only way to get better at these skills is to practice!
The numbers in parentheses are the suggested dumbbell weights and box heights for the workout. The measurements for males are listed first, and the measurements for females are listed second. The dumbbell step-ups should be performed with two dumbbells of the listed weight. Please listen to your body and choose a dumbbell weight and box height that is right for you.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
For time:
50-40-30-20-10:
Double unders
Dumbbell box step-ups (50lb, 35lb) (24in, 20in)
Beginners should feel free to modify both the movements and the number of reps. A beginner version of today’s WOD could look like this:
Scaled 1:
For time:
30-25-20-15-10:
Imaginary jump rope
Dumbbell box step-ups (10lb, 5lb) (small step)
If you are comfortable jumping rope but don’t have your double unders yet, consider doing twice the number of single unders instead. Also, feel free to use lighter dumbbells than listed in the Rx WOD, and use a box height that is comfortable for you. Another version of today’s WOD might look like this:
Scaled 2:
For time:
100-80-60-40-20:
Single unders
50-40-30-20-10:
Dumbbell box step-ups (35lb, 25lb) (20in, 20in)
Your score is the total amount of time it takes you to complete the WOD. If you would 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:
I enjoyed this warm-up. I did the scaled version 2 because i just haven't been about to get the hang of double-unders lol. Box step ups i did 20lb dumbbells in each had. I did all rounds but it took me like 45 mins :) Really good workout got my heart pounding :)
I did my scaled WOD today in 7:24. I took water breaks between rounds. I did single unders and on the step ups used 3 pound weights. I did 30, 25, 20, 25,10, and 5. I didn't miss a single jump in the single unders (didn't step on the rope). I am proud of that!
21:36, double unders and 25lb DBs. I thought it was going to be the DUs that got me, but it was the box step-ups that almost killed me. I guess I need to do more of them. 😉