We will end the week with a 16 minute AMRAP containing rounds of 8 pull-ups, 12 deadlifts, and 16 squat jumps. 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:
16 minute AMRAP:
8 pull-ups
12 deadlifts (125lb, 95lb)
16 squat jumps
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 ring rows for pull-ups, kettlebell deadlifts for deadlifts with a barbell, and air squats or sit-to-stands for squat jumps. The rep scheme can also be scaled. A beginner’s version of today’s WOD could look like this:
Scaled 1:
16 minute AMRAP:
4 ring rows
8 kettlebell deadlifts (20lb, 15lb)
12 air squats or sit-to-stands
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:
16 minute AMRAP:
8 jumping or banded pull-ups or 4 regular pull-ups
12 deadlifts (95lb, 65lb)
16 squat jumps
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 reps 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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