Friday - 2/4/22

Warm-up

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, 10/7 calories on the air bike, 15 box jumps, and a 20 second Superman hold 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

10/7 calories air bike

15 box jumps (24in., 20in.)

20 second Superman hold

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, shorten the length of the air bike ride and the Superman hold, and modify the rep scheme. A beginner’s version of today’s workout could look like this:

Scaled 1:

14 minute AMRAP:

5 toes-to-rig

7/5 calories air bike

10 box jumps to a comfortable height

10 second Superman hold

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

10/7 calories air bike

15 box jumps to a comfortable height

20 second Superman hold

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:

Toes-to-bar

Air bike

Box jumps

Superman holds

How should I time my workouts?