We will close out this week with a 12 minute AMRAP (As Many Reps As Possible). In today’s WOD, you will perform as many rounds of 30 mountain climbers, a 20 second Superman hold, and 10 box jumps as you can until all 12 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 as prescribed (Rx):
Rx:
12 minute AMRAP:
30 mountain climbers
20 second Superman hold (unbroken)
10 box jumps (24in., 20in.)
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. Please feel free to reduce the number of repetitions each round, and if you don’t feel up to jumping today, perform box step-ups instead. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
20 mountain climbers
15 second Superman hold (broken as needed)
10 box jumps or box step-ups to a comfortable heights
Perhaps something between the Rx version and the beginner version of the WOD is right for you. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
30 mountain climbers
20 second Superman hold (broken as needed)
10 box jumps to a comfortable height
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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