WOD – Monday 20th April – Support Your Local Box – Week 3 Final Week!

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Coaches Brief and Demonstration

WOD – Monday 20th April – Support Your Local Box week 3 – Last Week!

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

Males 22.5kg DBs, 24-in. box females 15kg Dumbbells 20-in. Box

Time cap: 20 minutes


The sequence for this workout is 50 dumbbell deadlifts followed by 50 AbMat sit-ups, then 50 box step-ups, then 50 single-arm dumbbell thrusters. Note: If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one.

For all movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.


The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well. Here are some creative


  • Dumbbell of a different weight

  • Plastic milk jug

  • Can of food

  • Water bottle

  • Kettlebell

For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)

In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.

If you don’t have a box, use a sturdy stool, bench, or stair step.

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

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