You’re halfway through the week, Community Fitness Club! Let’s mark hump day with 4 rounds of 30 dumbbell box step-ups, 20 burpees, 10 hang power cleans, and 5 push jerks. Please be thoughtful when picking the weight for your box step-ups and hang power cleans. You will be performing a lot of repetitions, so pick a weight that you can move quickly and well.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
30 dumbbell box step-ups (24in., 20in.), (40lb, 25lb)
20 burpees
10 hang power cleans (95lb, 65lb)
5 push jerks (95lb, 65lb)
Beginners can reduce the height and weight of the box step-ups and can modify the burpees, hang power cleans, and push jerks. The rep schem can also be scaled. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
20 dumbbell box step-ups to a comfortable height (8lb, 5lb)
15 elevated, no push-up burpees
10 dumbbell hang power cleans (8lb, 5lb)
5 dumbbell push jerks or dumbbell push presses (8lb, 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:
4 rounds for time:
30 dumbbell box step-ups to a comfortable height (25lb, 15lb)
20 step-back burpees
10 hang power cleans (65lb, 45lb)
5 push jerks (65lb, 45lb)
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.
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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