For today’s workout, you will complete 4 rounds of 10 dumbbell push presses, 20 dumbbell walking lunges, 3 wall walks, and 40 double unders. This WOD will challenge every part of you: your cardiovascular system, your coordination, your lower body, your upper body, and your core. Get after it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
10 dumbbell push presses (50lb, 35lb)
20 dumbbell walking lunges (50lb, 35lb)
3 wall walks
40 double unders
A beginner can perform single unders or imaginary jump rope instead of double unders and inchworms instead of wall walks. They can also modify the lunges and the rep scheme. A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 rounds for time:
10 dumbbell push presses (5lb, 3lb)
12 modified lunges
3 inchworms
20 single unders or 40 imaginary jump rope
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 push presses (30lb, 20lb)
20 dumbbell walking lunges (30lb, 20lb)
3 partial wall walks or box wall walks
80 single unders or 20 double unders
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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