It’s a brand new week, Community Fitness Club! Let’s kick it off with a 15 minute AMRAP (“As Many Reps As Possible”). The goal today is to complete as many rounds and repetitions of 8 pull-ups, 8 burpee box jump overs, and 8 wall ball squat cleans as you can during the 15 minute workout period. Burpee box jump overs and wall ball squat cleans can really spike your heart rate, so try to pace yourself especially in the beginning. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 Minute AMRAP:
8 pull-ups
8 burpee box jump overs (24in., 20in.)
8 wall ball squat cleans (20lb, 14lb)
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 ring rows for the pull-ups and wall ball goblet squats or sit-to-stands for wall ball squat cleans. The burpee box jump overs can also be modified to meet your current fitness level. Try splitting the movement into its two component parts. To learn more about modifying burpees, check out the link at the bottom of this post. A beginner’s version of today’s WOD might look like this:
Scaled 1:
15 Minute AMRAP:
4 ring rows
6 elevated, no push-up burpees
6 box jumps to a comfortable height
6 wall ball goblet squats or sit-to-stands
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:
8 jumping or banded pull-ups or 4 regular pull-ups
8 step-back burpee box jump overs to a comfortable height
8 wall ball squat cleans (14lb, 10lb)
Your score is the total number of rounds and reps you complete during the 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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