Monday - 1/24/22
- Ellie
- Jan 23, 2022
- 1 min read
It’s Monday again, Community Fitness Club! Let’s kick the week off with an eighteen minute AMRAP (As Many Reps As Possible). The goal of today’s WOD is to complete as many rounds of 3 pull-ups, 4 burpees, and 5 thrusters as you can in the eighteen minute time limit. The first several rounds will feel easy, but these exercises will catch up with you by the end. Just keep working, and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute AMRAP:
3 pull-ups
4 burpees
5 thrusters (95lb, 65lb)
Beginners can substitute ring rows for pull-ups, dumbbell thrusters for thrusters with a barbell, and the burpees can be modified. The length of the workout can also be shortened if eighteen minutes seems like too much for you today. Do what works for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
3 ring rows
4 elevated, no push-up burpees
5 dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
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:
18 minute AMRAP:
3 jumping pull-ups
4 step-back burpees
5 thrusters (45lb, 35lb)
Your score is the total number of rounds and repetitions you complete during today’s workout. 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:
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