It’s Monday, Community Fitness Club, and our first workout of the week will be a 20 minute AMRAP (“As Many Reps As Possible”). The goal of today’s workout is to complete as many rounds of 5 thrusters and 10 calories on the rower as you can in the 20 minute time limit. Today’s workout is on the longer side, so pace yourself and pick a weight for your thrusters that you can move well for an extended time.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
5 thrusters (95lb, 65lb)
10 calorie row
Beginners can perform dumbbell thrusters, air squats, or sit-to-stands instead of barbell thrusters. The workout can also be shortened if desired. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
5 dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
10 calorie row
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:
20 minute AMRAP:
5 thrusters (65lb, 45lb)
10 calorie row
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 total number of rounds and reps 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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