It’s Monday again, Community Fitness Club! Our first workout of the week is a challenging bodyweight AMRAP (“As Many Reps As Possible”). In this workout, you will perform as many rounds of 12 squat jumps, 9 sit-ups, 6 burpees, and 3 pull-ups as you can during the 15 minute workout period. Today’s WOD is tough, so feel free to scale the movements as needed to accommodate your current fitness level.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
12 squat jumps
9 abmat sit-ups
6 burpees
3 pull-ups
A beginner can scale both the movements and the rep scheme. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
8 air squats or sit-to-stands
6 anchored or assisted sit-ups
4 elevated, no push-ups burpees
2 ring rows
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:
12 squat jumps
9 abmat sit-ups
6 step-back burpees
3 jumping or banded pull-ups
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:
Commentaires