We will close out this holiday week with a 12 minute AMRAP (As Many Rounds or Reps As Possible). I like ending the week with an AMRAP, because AMRAPs scale to however you’re feeling that day. In today’s WOD, you will perform a 30 second plank, 3 tuck jumps, 3 air squats, and 3 push-ups each round until all 12 minutes have elapsed. If you’re feeling tired after a long week of working out (or celebrating!), 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:
12 minute AMRAP:
30 second plank
3 tuck jumps
3 air squats
3 push--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 modify the movements as necessary and shorten the length of the plank. Please don’t worry about meeting any particular standards for the tuck jump. You don’t have to squat or bring your knees all the way up as shown in the video. Just jump the best you can!
Scaled 1:
12 minute AMRAP:
10 second plank
3 tuck jumps
3 air squats to a chair
3 wall push--ups
Perhaps something between the Rx version and the beginner version of the WOD is right for you. Modify today’s workout to your current fitness level.Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
20 second plank
3 tuck jumps
3 air squats
3 kneeling push-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 number of reps you completed 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:
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