Friday - 12/10/21
- Ellie
- Dec 5, 2021
- 2 min read
TGIF, Community Fitness Club! Let’s celebrate surviving yet another week with a 12 minute AMRAP (As Many Reps As Possible). I like ending the week with an AMRAP, because they scale to however you’re feeling. In today’s WOD, you will perform 5 deadlifts and 5 pull-ups each round until all 12 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:
Experienced:
12 minute AMRAP:
5 deadlifts (225lb, 155lb)
5 pull-ups
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 substitute kettlebell deadlifts for deadlifts with a barbell and ring rows for pull-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
5 kettlebell deadlifts (20lb, 15lb)
3 ring rows
Modify today’s workout to your current fitness level. Pick the deadlift weight and pull-up modification that is right for you. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
5 deadlifts (135lb, 95lb)
5 jumping pull-ups
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 total number of rounds and reps you complete during the 12 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 on each of the exercises and how they can be modified:
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