We will close out this week with a 14 minute AMRAP (“As Many Reps As Possible”). In today’s WOD, you will perform 5 toes-to-bar, 10 thrusters, and 20 double unders each round until all 14 minutes have elapsed.
I like ending the week with AMRAPs, because they scale to however you’re feeling that day. If you’re feeling tired after a long week of working out, feel free to move a little slower and take longer breaks. 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:
14 minute AMRAP:
5 toes-to-bar
10 thrusters (75lb, 55lb)
20 double unders
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 substitute toes-to-rig for toes-to-bar; dumbbell thrusters, air squats, or sit-to-stands for barbell thrusters; and single unders or imaginary jump rope for double unders. A beginner’s version of today’s workout could look like this:
Scaled 1:
14 minute AMRAP:
5 toes-to-rig
10 dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
10 single unders or 20 imaginary jump rope
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:
14 minute AMRAP:
5 hanging knee raises
10 thrusters (45lb, 35lb)
30 single unders or 10 double unders
Your score is the total number of rounds and reps you complete during the 14 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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