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Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time)
4 Rounds for Time of…
500/400 Meter Row
50 Double Dumbbell Box Step Ups (35s/25s) (R/L=2) (24″/20″)
Farmer’s Carry Grip
RX+: 50s/35s
30/24 Cal Bike if all out of Rowers
Today’s workout is a grind. Expect this effort to fall in the moderate-to-longer time domain with most around the 20-minute mark. The goal is to move at a pace on the rower that allows you to hang on to the dumbbells for all 50 reps of the step-ups. The dumbbell weight should be relatively light and begin to tax your grip around the 30- to 40-rep range. If you are having to put the dumbbells down multiple times in each set, the dumbbells are too heavy. If you want to make this workout “spicier,” pick up the pace on the rower.
Intermediate option:
4 Round for Time
500/400 Meter Row
50 Dumbbell Box Step Ups (25/15)
Beginner option:
3 Rounds for Time of…
300/250 Meter Row
30 Box Step Ups (24/20) (No or Low Weight)
To speed up cycle time on the box step-ups, whatever foot steps down last is the foot you should step-up with first on the next rep.
Extra Work (Checkmark)
7 Sets of…
3 Weighted Strict Pull Ups
Rest 1:00-2:00 Minutes Between Sets.
Increase loading across as many sets as possible or perform the same weight for multiple sets.
Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
Extra Work – Ruck N’ Run Initiative (Checkmark)
1 Mile Walk or Run
Every 400 Meters complete 25 Jumping Jacks and 25 Mountain Climbers. (100 Total of Each)
Athletes, to get us on track for numbers, consider taking a light walk or run today and every 400 meters (quarter mile), stop and knock out 25 Jumping Jacks and 25 Mountain Climbers (4 Count).
Add some weight to it for the ruck aspect of the challenge or do it weightless. Either way, get it in!