We will close out this week with an 18 minute AMRAP (“As Many Reps As Possible”). In today’s WOD, you will perform as many rounds of 4 calories on the air bike, 6 dumbbell push presses, 8 dumbbell box step-ups, 10 box jumps, and 12 Russian twists as you can until all 18 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, take it a little slower today and perform each movement mindfully and purposefully. 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:
18 minute AMRAP:
4 calorie air bike
6 dumbbell push presses (35lb, 25lb)
8 dumbbell box step-ups (24in., 20in.), (35lb, 25lb)
10 box jumps (24in., 20in.)
12 Russian twists with a dumbbell (35lb, 25lb)
AMRAPs scale automatically. A beginner will naturally perform fewer rounds and reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Please feel free to reduce the weight of the dumbbells and the height of the box. You can also shorten the length of the workout if that makes it more doable for you. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
4 calorie air bike
6 dumbbell push presses (8lb, 5lb)
8 dumbbell box step-ups to a comfortable height (8lb, 5lb)
10 box jumps to a comfortable height
12 Russian twists (no dumbbell; heels on floor)
Perhaps something between the experienced version and the beginner version of the WOD is right for you. Another variation of today’s WOD might look like this:
Scaled 2:
18 minute AMRAP:
4 calorie air bike
6 dumbbell push presses (25lb, 15lb)
8 dumbbell box step-ups to a comfortable height (25lb, 15lb)
10 box jumps to a comfortable height
12 Russian twists with a dumbbell (25lb, 15lb)
Your score is the total number of rounds and repetitions you complete during the 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:
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