WOD 0440

Fitness / WOD

AMRAP 20 min. Score: rounds + reps.

Division

20 Box step-up, weighted 24-in boxgymnastics

20 Lunge, weighted gymnastics

40 Weighted sit-up, single dumbbell 35-lb DBsgymnastics

Works: quadriceps, abdominals · also calves, glutes, hamstrings

Time left20:00Tap start. The clock begins after a three-second count.

Rounds0

Reps into the next0

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Calculator

How many reps you had left, turned into a share of your max and a weight for the bar.

Calculator

Log a set with reps left in the tank and see the max it points to.

Calculator

A set to failure, and what that strength looks like from one rep to ten.