Happy Monday, Community Fitness Club! In today’s workout you will complete as many rounds of 9/6 calories on the air bike (9 calories for men, 6 calories for women), 6 burpees, and 3 power cleans as you can in 14 minutes. Please note that the power cleans are a bit heavier than usual today. Pick a weight that is challenging but that you can still move with good form. If your form deteriorates as the workout progresses, please drop down to a lighter weight. No workout is worth getting injured over!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
14 minute AMRAP:
9/6 calorie air bike
6 burpees
3 power cleans (125lb, 95lb)
Beginners can modify the movements and the number of repetitions in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
14 minute AMRAP:
6/4 calorie air bike
6 elevated, no push-up burpees
3 dumbbell power cleans (12lb, 8lb)
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:
14 minute AMRAP:
9/6 calorie air bike
6 step-back burpees
3 power cleans (95lb, 65lb)
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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