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, 10 reverse snow angels, 10 seated dumbbell presses, and 10 leg raises as you can during the ten minute time period. I like ending the week with an AMRAP, because AMRAPs 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 as prescribed (Rx):
Rx:
10 minute AMRAP:
10 dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
10 reverse snow angels
10 seated dumbbell presses (35lb, 25lb)
10 leg raises
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 and the weight of the seated dumbbell presses. 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 (15lb, 10lb)
10 reverse snow angels
10 seated dumbbell presses (8lb, 3lb)
10 leg raises
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:
10 minute AMRAP:
10 dumbbell box step-ups to a comfortable height (25lb, 15lb)
10 reverse snow angels
10 seated dumbbell presses (25lb, 15lb)
10 leg raises
Your score is the 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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