TGIF, Community Fitness Club! Let’s wrap up the week with an eighteen minute AMRAP (As Many Reps As Possible). If you are feeling strong today, push hard and complete as many rounds of 20 calories of rowing, 20 burpees, and 10 handstand push-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:
18 minute AMRAP:
20 calorie row
20 burpees
10 handstand push-ups
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:
15 calorie row
15 elevated, no push-up burpees
8 seated dumbbell presses (5lb, 3lb)
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:
18 minute AMRAP:
20 calorie row
20 step-back burpees
10 box handstand 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 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