We will end this week with a 15 minute AMRAP (As many Reps As Possible). Try to complete as many rounds of 5 burpees, 10 push-ups, and 15 air squats as you can, but if you’re feeling tired, it’s okay to slow things down a bit. Doing something is always better than doing nothing!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute AMRAP:
5 burpees
10 push-ups
15 air squats
I usually suggest wall push-ups as an alternative to regular push-ups for beginners. Since a wall might not be available if you’re working out outside, I didn’t put them in today’s workout. Rather, I’m suggesting full burpees instead of elevated burpees or no-push-up burpees. Burpees can be very difficult for beginners, though, so just do your best. If you need to to switch to step-back, no push-up burpees, that’s okay! A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
2 step-back burpees
10 air squats to a target (plyo box, chair, cooler)
Perhaps something between the Rx 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:
5 step-back burpees
10 kneeling push-ups
15 air squats
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 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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