TGIF, Community Fitness Club! Let’s wrap up the week with a 15 minute AMRAP (“As Many Reps As Possible”). If you are feeling strong today, push hard and complete as many rounds of 5 air bike calories, 10 up and down planks, 15 Russian twists, and 20 box step-ups as you can. If you are feeling tired, work a little slower, and try to perform each movement more mindfully than usual. Either way, I think you’ll get in an excellent workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
5 calorie air bike
10 up and down planks
15 Russian twists with dumbbell (20lb, 15lb)
20 box step-ups (24in., 20in.)
Beginners can modify the movements and reps scheme of today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
4 calorie air bike
20 second plank hold
12 Russian twists (no dumbbell, heels resting lightly on floor)
16 box step-ups to a comfortable height
Perhaps something between the experienced 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:
15 minute AMRAP:
5 calorie air bike
10 up and down planks
15 Russian twists with dumbbell (8lb, 5lb)
20 box step-ups to a comfortable height
Your score is the total number of rounds and repetitions you complete during today’s workout. If you’d 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:
Comments