We will close out this week with a 12 minute AMRAP (As Many Rounds or Reps As Possible) that focuses on your core. I like ending the week with an AMRAP, because AMRAPs scale to however you’re feeling that day. In today’s WOD, you will perform rounds of one wall walk, a 30 second Superman hold, 10 leg raises, and 10 abmat sit-ups until all 12 minutes have elapsed. 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 as prescribed (Rx):
Rx:
12 minute AMRAP:
1 wall walk
30 second Superman hold
10 leg raises
10 abmat sit-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 perform inchworms or plank holds rather than wall walks and anchored sit-ups rather than abmat sit-ups. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
1 inchworm or 10 second plank hold
10 second Superman hold
5 leg raises
5 anchored sit-ups
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. If you are not ready to perform full wall walks, pick a modification that is right for you today. Information on how to scale wall walks can be found in the link below. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
1 partial wall walk or box wall walk
20 second Superman hold
10 leg raises
10 abmat sit-ups
Your score is the number of rounds and reps you complete during the 12 minute AMRAP. Count each second of the Superman hold as one rep. 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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