This time of year can be very busy and stressful for many people, therefore we’re going to keep the workouts this week short and simple. Every WOD (workout of the day) this week is a couplet, that is a workout that consists of only two movements. If you’ve been hesitant to start the Community Fitness Club workouts, this would be a great week to begin!
Today’s WOD is an AMRAP (As Many Reps as Possible). For fifteen minutes, you will be alternating between performing 10 power cleans and performing 10 toes-to-bar (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 as prescribed (Rx):
Rx:
15 minute AMRAP:
10 power cleans (95lb, 65lb)
10 toes-to-bar
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 should modify the toes-to-bar to a movement they are more comfortable performing such as toes-to-rig. Beginners might also consider reducing the number of reps each round to make the workout feel more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
5 dumbbell power cleans (15lb, 8lb)
5 toes-to-rig
Perhaps something between the Rx 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:
10 power cleans (75lb, 55lb) or dumbbell power cleans (35lb, 25lb)
10 hanging knee raises
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 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:
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