Monday - 12/6/21

Warm-up

This time of year can be very busy and stressful, so we’re going to keep the workouts this week short and simple. We will start our week with an AMRAP (As Many Reps As Possible). For fifteen minutes, we will be alternating between completing five calories on the air bike and performing two wall walks (or your preferred modification), trying to complete as many repetitions as possible.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

15 minute AMRAP:

5 calories air bike

2 wall walks

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. Beginners can substitute inchworms for wall walks in today’s workout. A beginner’s version of today’s workout could look like this:

Scaled 1:

15 minute AMRAP:

5 calories air bike

2 inchworms

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:

5 calories air bike

2 partial wall walks

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 on each of the exercises and how they can be modified:

Air bike

Wall walks

Inchworms

How should I time my workouts?