We will close out this week with a 12 minute AMRAP (As Many Rounds or Reps As Possible). I like ending the week with an AMRAP, because AMRAPs scale to however you’re feeling on that particular day. In today’s WOD, you will perform 1 wall walk, 10 leg raises, 10 Superman holds, and 10 air squats each round until all 12 minutes have elapsed. If you’re feeling tired after a long week of working out, take it a little slower today and perform each movement mindfully and purposefully. If you’re feeling strong, push hard and get in as many reps as possible!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
12 minute AMRAP:
1 wall walk
10 leg raises
10 Superman holds
10 air squats
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Beginners can perform inchworms rather than wall walks and squat to a target such as a plyo box.
Scaled 1:
12 minute AMRAP:
1 inchworm
10 leg raises
10 Superman holds
10 air squats to plyo box
Perhaps something between the Rx version and the beginner version of the WOD is right for you. Modify today’s workout to your current fitness level.Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
1 wall walk on box or partial wall walk
10 leg raises
10 Superman holds
10 air squats
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the number of rounds and reps you complete during the 12 minute AMRAP. If you would 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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