One of my favorite ways to end the week is with an AMRAP, because AMRAPs scale to however you’re feeling that day. “AMRAP” stands for “As Many Rounds and Reps As Possible.” Today’s workout will target your core. You will perform 5 sit-ups, 5 Russian twists, 5 Superman holds, and 5 inchworms or inchworm push-ups each round until all 15 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!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute AMRAP:
5 abmat sit-ups
5 Russian twists with dumbbell (25lb, 15lb)
5 Superman holds
5 inchworm push-ups
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. Modifications for the movements in today’s WOD are discussed in the links at the bottom of this 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:
15 minute AMRAP:
5 anchored sit-ups
5 unweighted Russian twists
5 Superman holds
5 inchworms
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. If 5 inchworm push-ups are too hard for you, you can split the five repetitions between inchworm push-ups and regular inchworms. Another version of today’s WOD might look like this:
Scaled 2:
15 minute AMRAP:
5 straight leg sit-ups
5 Russian twists with dumbbell (10lb, 5lb)
5 Superman holds
2 inchworm push-ups
3 inchworms
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 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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