Happy Monday, Community Fitness Club! Today’s workout is a fifteen minute AMRAP (As Many Reps As Possible). The goal today is to complete as many rounds of 3 power cleans, 6 push-ups, and 9 air squats as you can during the 15 minute workout period. 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:
15 minute AMRAP:
3 power cleans (115lb, 85lb)
6 push-ups
9 air squats
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Pick a variation that is right for you. You will get a good workout no matter which options you choose! A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
3 dumbbell power cleans (8lb, 5lb)
6 wall push-ups
9 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:
15 minute AMRAP:
3 power cleans (75lb, 55lb)
6 kneeling push-ups
9 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 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:
Comments