We will end the week with a fifteen minute AMRAP containing double unders, dumbbell box step-ups, and pull-ups. 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 reps as possible!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
20 double unders
10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
5 pull-ups
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 single unders or imaginary jump rope for double unders, lighten the weight and reduce the height of the dumbbell box step-ups, and perform ring rows rather than pull-ups. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
15 single unders or 30 imaginary jump rope
10 dumbbell box step-ups to a comfortable height (10lb, 8lb)
3 ring rows
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:
15 minute AMRAP:
10 double unders or 40 single unders
10 dumbbell box step-ups to a comfortable height (35lb, 20lb)
5 jumping pull-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 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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