We will end the week with a 15 minute AMRAP (“As Many Reps As Possible”) of air bike, Superman hold, dumbbell push presses, and push-ups. The goal of today’s AMRAP is to complete as many rounds of 12/10 calories on the air bike (12 calories for men, 10 calories for women), 20 seconds of Superman hold, 10 dumbbell push presses, and 5 push-ups as you can. However, please remember if you’re feeling tired after a long week of working out, it is okay to move a little slower and take longer breaks. If you’re feeling strong, though, 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:
12/10 calorie air bike
20 seconds of Superman hold
10 dumbbell push presses (35lb, 25lb)
5 push-ups
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, beginners can scale other aspects of the workout as well. Make the changes you need to in order to make the workout right for you. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
8/6 calorie air bike
10 seconds of Superman hold
10 dumbbell push presses (5lb, 3lb)
5 wall push-ups
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:
10/8 calorie air bike
15 seconds of Superman hold
10 dumbbell push presses (25lb, 15lb)
5 kneeling push-ups or box push-ups
Your score is the total number of rounds and reps you complete during the 15 minute 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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