Today’s WOD is a “Fight Gone Bad” style workout. You will perform three one-minute rounds of five different movements: wall walks, double unders, dumbbell push presses, box jumps, and toes-to-bar. After the fifth exercise, you will rest for one minute. If you are using the Smart WOD timer app, you can use the EMOM feature set to 17 minutes to time today’s workout. Pace yourself. That third round will be tough!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for total reps in 17 minutes:
1 minute wall walks
1 minute double unders
1 minute dumbbell push presses (35lb, 25lb)
1 minute box jumps (24in., 20in.)
1 minute toes-to-bar
1 minute rest
Like with an AMRAP, beginners will naturally perform fewer reps than an advanced athlete. That’s okay! Take breaks as needed, and scale the movements to something doable for you today. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for total reps in 17 minutes:
1 minute inchworms
1 minute single unders or imaginary jump rope
1 minute dumbbell push presses (10lb, 5lb)
1 minute box jumps to a comfortable height
1 minute toes-to-rig
1 minute rest
Today would be a good day to practice your double unders, and it’s perfectly acceptable if you only manage to get a couple in each round. I promise they will get easier with practice! Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for total reps in 17 minutes:
1 minute partial wall walks or inchworm push-ups
1 minute double unders or single unders
1 minute dumbbell push presses (25lb, 15lb)
1 minute box jumps to a comfortable height
1 minute hanging knee raises
1 minute rest
Your score is the total number of repetitions you complete in the 17 minutes. 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:
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