THURSDAY 25TH APRIL - WORKOUT

 
 
 

3 ROUNDS FOR TIME:

20 DB ALTERNATING STEP-UPS

15 PUSH-UPS

100 SINGLE UNDERS


Rx = 15kg (men)/10kg (women) dumbbells

Rx+ = 22.5kg (men) and 15kg (women) dumbbells


Score:

Your score is how long it takes you to complete 3 rounds.

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights.

Goal:

Aim for sub 10 min

Top Tips:

Keep shoulders back and abs engaged for the step-ups - challenge yourself with the weight!


Workout Description:


Set a timer to count up, when the beeper goes, start with your weighted step-ups (hold DB’s at sides), then 15 push-ups and 100 single skips.  Complete 2 more rounds and take note of your time to record to wodify.


Movements:


DB Alternating Step-ups: Step up to a sturdy raised object (this could be a step or low coffee table that can take a weight!, a chair is too high). Holding your DB's, one in each hand by your sides, step up to object, stand tall and then descend with same foot. Alternate between right leg and left leg leading. Keep shoulders back and abs engaged.

Push-up: Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows. Variations include: On toes to descend, on knees to ascend. On knees descend and ascend. On toes to raised object (table height works well).

Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toe taps to a single dumbbell is a great sub (1 tap = 1 skip).