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 20 box step-ups, 15 Russian twists, 10 up and down planks, and 5 air bike calories 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:
20 box step-ups (24in., 20in.)
15 Russian twists with dumbbell (20lb, 15lb)
10 up and down planks
5 calorie air bike
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:
16 box step-ups to a comfortable height
12 Russian twists (no dumbbell, heels resting lightly on floor)
20 second plank hold
4 calorie air bike
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:
20 box step-ups to a comfortable height
15 Russian twists with dumbbell (8lb, 5lb)
10 up and down planks
5 calorie air bike
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:
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