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 move quickly and complete the movements in large sets. It’s a short one, but you should feel it by the end of today’s WOD!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
30 dumbbell box step-ups (24in., 20in.), (35lb, 25lb)
15 pull-ups
20 dumbbell box step-ups
10 pull-ups
10 dumbbell box step-ups
5 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:
For time:
30 dumbbell box step-ups to a comfortable height (12lb, 8lb)
9 ring rows
20 dumbbell box step-ups
6 ring rows
10 dumbbell box step-ups
3 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:
For time:
30 dumbbell box step-ups to a comfortable height (25lb, 15lb)
15 jumping or banded pull-ups
20 dumbbell box step-ups
10 jumping or banded pull-ups
10 dumbbell box step-ups
5 jumping or banded pull-ups
Your score is the 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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