It’s Monday, Community Fitness Club! We will start our week with a twenty minute AMRAP. AMRAP stands for “As Many Reps As Possible.” In today’s workout we will perform as many rounds of 5 burpees, 10 dumbbell box step-ups, and 20 double unders as we can in the 20 minute time limit. Work hard, but be smart! Pick scaling options that are right for you today!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
5 burpees
10 dumbbell box step-ups (50lb, 35lb), (24in., 20in.)
20 double unders
Beginners can modify the burpees, reduce the dumbbell weight and lower the box height for the dumbbell box step-ups, and substitute single unders or imaginary jump rope for the double unders. The total time for the workout can also be shortened if desired. A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
5 elevated, no push-up burpees
10 dumbbell box step-ups to a comfortable height (15lb, 10lb)
10 single unders or 20 imaginary jump rope
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:
20 minute AMRAP:
5 step-back burpees
10 dumbbell box step-ups to a comfortable height (35lb, 20lb)
10 double unders or 40 single unders
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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