We will close out this week with a 12 minute AMRAP (As Many Rounds or Reps As Possible). I like ending the week with AMRAPs, because they scale to however you’re feeling that day. In today’s WOD, you will perform a 30 second Superman hold, 20 Russian twists, and 10 tuck jumps each round until all 12 minutes have elapsed. 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 second Superman hold
20 Russian twists
10 tuck 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 modify the movements as necessary and shorten the length of the Superman hold. If you don’t feel up to jumping today, please substitute 10 high knees each round. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
10 second Superman hold
10 Russian twists (heels resting on ground)
10 vertical jumps or 10 high knees (left + right = 1 rep)
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:
20 second Superman hold
16 Russian twists
8 tuck 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 number of 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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