Thank goodness it’s Friday, Community Fitness Club! Let’s close out the week with a 12 minute AMRAP (As Many Reps As Possible). In today’s workout, you will complete as many rounds of 10 inchworm push-ups, 10 kettlebell deadlifts, and 20 double unders as you can in the twelve minute time period. I like ending the week with an AMRAP, because it scales to however you’re feeling that day. 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:
10 inchworm push-ups
10 kettlebell deadlifts (53lb, 35lb)
20 double unders
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 and wall push-ups rather than inchworm push-ups, single unders or imaginary jump rope rather than double unders, and they can reduce the weight of the kettlebell deadlifts. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
3 inchworms
10 wall push-ups
10 kettlebell deadlifts (20lb, 15lb)
10 single unders or 20 imaginary jump rope
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
10 inchworms
10 kneeling push-ups
10 kettlebell deadlifts (35lb, 22lb)
10 double unders or 40 single unders
Your score is the total 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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