We will close out this week with a 14 minute AMRAP (As Many Reps As Possible). In today’s WOD, you will perform as many rounds of 5 toes-to-bar, 10, dumbbell thrusters, and a 20 second Superman hold as you can until all 14 minutes of the workout 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 as prescribed (Rx):
Rx:
14 minute AMRAP:
5 toes-to-bar
10 dumbbell thrusters (30lb, 20lb)
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-wall, lighten the weight of the dumbbells for the dumbbell thrusters, and shorten the length of the Superman hold. 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) or air squats to a plyo box
10 second Superman hold
Perhaps something between the Rx 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 dumbbell thrusters (20lb, 10lb)
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:
Commenti