TGIF, Community Fitness Club! Let’s celebrate surviving yet another week with a 12 minute AMRAP (“As Many Reps As Possible”). In today’s WOD, you will perform 12 dumbbell box step-ups, 6 pull-ups, and 3 burpees 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 rounds and reps as possible!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
12 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
6 pull-ups
3 burpees
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, substitute ring rows for pull-ups, and modify the burpees. The reps scheme can also be modified. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
10 dumbbell box step-ups to a comfortable height (15lb, 8lb)
4 ring rows
2 elevated, no-push-up burpees
Modify today’s workout to your current fitness level. Pick the box step-up weight and height and pull-up modification that is right for you. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
12 dumbbell box step-ups to a comfortable height (30lb, 20lb)
6 jumping or banded pull-ups or 3 regular pull-ups
3 step-back burpees
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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