The first two workouts of this week have been on the longer side. Let’s mark the middle of the week with a shorter workout consisting of dumbbell box step-ups and pull-ups. Push yourself to complete the movements in unbroken sets if possible. It’s a short one, so move fast and get it done!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
10 dumbbell box step-ups (24in., 20in.), (35lb, 25lb)
5 pull-ups
8 dumbbell box step-ups
4 pull-ups
6 dumbbell box step-ups
3 pull-ups
For today’s WOD, beginners can scale the rep scheme, modify the dumbbell box step-ups, and substitute ring rows for pull-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
10 dumbbell box step-ups to a comfortable height (12lb, 8lb)
4 ring rows
8 dumbbell box step-ups
3 ring rows
6 dumbbell box step-ups
2 ring rows
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:
10 dumbbell box step-ups to a comfortable height (25lb, 15lb)
5 jumping or banded pull-ups
8 dumbbell box step-ups
4 jumping or banded pull-ups
6 dumbbell box step-ups
3 jumping or banded pull-ups
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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