As you’ve probably noticed, I like to end the week with an AMRAP. Today’s workout will consist of two 4-minute AMRAPs with two minutes of rest in between. During the first AMRAP, you will perform as many burpees as possible. Break up the burpees however you like. Personally, I like doing burpees in sets of five with short breaks between each set. During the second AMRAP, you will bear crawl for as much distance as possible. Remember, if you’re feeling tired after a long week of working out, you can take it a little slower today. Just do your best!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 minute AMRAP:
Burpees
*Rest 2 minutes
4 minute AMRAP:
Bear crawl for distance
AMRAPs scale automatically. A beginner will naturally perform fewer burpees and bear crawl a shorter distance than an advanced athlete, and that’s okay! A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 minute AMRAP:
Elevated, no push-up burpees
*Rest 2 minutes
4 minute AMRAP:
Bear crawl for distance
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:
4 minute AMRAP:
Step-back burpees
*Rest 2 minutes
4 minute AMRAP:
Bear crawl for distance
Your score is the number of burpees you complete in the first AMRAP plus the distance you bear crawl in the second 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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