We will close out this week with a 15 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 that day. In today’s WOD, you will perform 10 inchworm push-ups and 20 double unders each round until all 12 minutes have elapsed. If you’re feeling tired after a long week of working out, feel free to move a little slower and take longer breaks. 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:
15 minute AMRAP:
10 inchworm push-ups
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 rather than inchworm push-ups and single unders or imaginary jump rope rather than double unders. If inchworms are challenging for you, reduce the number of reps to an amount that seems doable for you today.
Scaled 1:
15 minute AMRAP:
4 inchworms
20 single unders or imaginary jump rope
If you’ve been wanting to work on your double unders but are having trouble making the time, today would be a good day to practice them. Instead of trying for a set number, simply practice for a set amount of time each round. Another variation of today’s WOD might look like this:
Scaled 2:
15 minute AMRAP:
10 inchworm push-ups
40 single unders or 1 minute of double under practice
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 15 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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