Wednesday - 1/19/22
- Ellie
- Jan 16, 2022
- 2 min read
Today’s WOD (workout of the day) consists of five rounds of 10 dumbbell push presses, 20 dumbbell box step-ups, and 30 double unders with a two minute rest between each round. Please pick your exercise modifications and dumbbell weights carefully, as you should be able to run through each round fairly quickly with minimal rest. Record the time it takes you to complete each round separately, and attempt to pace the workout so that the amount of time it takes you to complete your last round is similar to the amount of time it takes you to complete your first round.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds, each for time:
10 dumbbell push presses (50lb, 35lb)
20 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
30 double unders
Rest 2 minutes
Beginners can reduce the dumbbell weights and the box height in today’s workout. Single unders or imaginary jump rope can also be substituted for double unders. Do what works for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds, each for time:
10 dumbbell push presses (8lb, 5lb)
20 dumbbell box step-ups to a comfortable height (8lb, 5lb)
20 single unders or 40 imaginary jump rope
Rest 2 minutes
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:
5 rounds, each for time:
10 dumbbell push presses (30lb, 20lb)
20 dumbbell box step-ups to a comfortable height, (30lb, 20lb)
15 double unders or 60 single unders
Rest 2 minutes
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
You will have 5 different scores today. Your scores are the amounts of time it takes you to complete each round of today’s workout, not counting the rest time. 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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