We will end the week with a 13 minute AMRAP (“As Many Reps As Possible”) of deadlifts, bar facing burpees, and sit-ups. The goal is to complete as many rounds of 4 deadlifts, 4 bar facing burpees, and 10 sit-ups as you can.
Please remember, if you’re feeling tired today, it is okay to move a little slower and take longer breaks. However, if you’re feeling strong, push hard and get in as many reps as possible! As always, though, be careful when performing the deadlifts. Pick a weight that you can handle with good form throughout the workout.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
13 minute AMRAP:
4 deadlifts (225lb, 155lb)
4 bar facing burpees
10 abmat sit-ups
If this type of workout is new to you, please modify both the movements and the weights. Perform kettlebell deadlifts instead of barbell deadlifts, and move through each set of deadlifts slowly to maintain proper form. You can also modify the burpees and sit-ups to make them easier. A beginner’s version of today’s workout could look like this:
Scaled 1:
13 minute AMRAP:
4 kettlebell deadlifts (35lb, 22lb)
4 elevated, no push-up burpees
8 anchored or assisted sit-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:
13 minute AMRAP:
4 deadlifts (135lb, 95lb)
4 step-back, bar facing burpees (Can step over the bar instead of jump over)
10 abmat sit-ups
Please listen to your body, and pick the version of the workout that is right for you. Your score is the total number of rounds and reps you complete during the 13 minute AMRAP. If you’d 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:
ความคิดเห็น