We will close out this week with a 10 minute AMRAP (As Many Reps As Possible). During today’s workout, you will perform as many rounds of 10 dumbbell box step-ups, a 20 second Superman hold, 10 handstand push-ups, and 20 flutter kicks as you can during the ten minute time period. I like ending the week with AMRAPs, because they scale to however you’re feeling that day. 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:
Experienced:
10 minute AMRAP:
10 dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
20 second Superman hold
10 handstand push-ups
20 flutter kicks
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 reduce the height and weight of the box step-ups, shorten the Superman hold, and substitute seated dumbbell presses for the handstand push-ups. A beginner’s version of today’s WOD could look like this:
Scaled 1:
10 minute AMRAP:
10 dumbbell box step-ups to a comfortable height (8lb, 5lb)
10 second Superman hold
10 seated dumbbell presses (5lb, 3lb)
20 flutter kicks
Perhaps something between the experienced 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:
10 minute AMRAP:
10 dumbbell box step-ups to a comfortable height (25lb, 15lb)
20 second Superman hold
10 box handstand push-ups, handstand kick-ups, or seated dumbbell presses (25lb, 15lb)
20 flutter kicks
Your score is the total number of rounds and reps you complete during the 10 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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