It’s Monday again, Community Fitness Club! Our first WOD (workout of the day) of the week is a challenging bodyweight AMRAP (As Many Reps As Possible). In this workout, you will perform as many rounds of 18 air squats, 12 push-ups, and 6 pull-ups as you can during the 18 minute workout period. Today’s WOD is tough, so feel free to scale the movements and the rep scheme to accommodate your current fitness level.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute AMRAP:
18 air squats
12 push-ups
6 pull-ups
A beginner can scale both the movements and the number of reps. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
9 air squats or sit-to-stands
6 wall push-ups
3 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:
18 minute AMRAP:
18 air squats
12 kneeling push-ups
6 jumping 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:
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