I like ending the week with an AMRAP, because it scales to however you’re feeling that day. “AMRAP” stands for “As Many Rounds and Reps As Possible.” The goal today is to get the most work done during the 13 minutes as you can. In this workout, you will perform 5 push-ups, 10 sit-ups, and 15 box jumps each round. Keep going until all 13 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! Remember to stand all the way up at the top of each box jump.
The numbers in parentheses are the suggested box heights to use. The measurement for males is listed first, and the measurement for females is listed second. Use a height that is right for you.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
13 minute AMRAP:
5 push-ups
10 abmat sit-ups
15 box jumps (24in, 20in)
AMRAPs are nice because they 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. In this WOD, a beginner can modify the push-ups, sit-ups, and box height. Modifications for these movements are discussed in more detail in the links at the bottom of the post. Pick a variation that is right for you. You will get a good workout no matter which options you choose! A beginner’s version of today’s WOD could look like this:
Scaled 1:
13 minute AMRAP:
5 wall push-ups
10 anchored sit-ups
15 box jumps onto 45lb plate
It is also completely okay to do something in between the Rx version and the beginner version. Scale the movements so that they are appropriate for you today. Another version of today’s WOD might look like this:
Scaled 2:
13 minute AMRAP:
5 box push-ups
10 abmat sit-ups
15 box jumps to comfortable height
Your score is the number of reps you complete during the 13 minutes. 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:
Got through 6 rounds + 27 reps on this nice October afternoon.
7+15, Rx+. I was lucky enough to work out with my husband today, so we shared a box. It was fun to jump onto a 24 inch box instead of my usual 20 inch!