It’s Monday, Community Fitness Club! Today’s WOD (“Workout Of the Day”) is a 25 minute AMRAP (“As Many Reps As Possible”). The goal today is to get in as many rounds of 3 pull-ups, 6 burpees, and 9 air squats as you can during the 25 minute period. This is a long one, 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:
25 Minute AMRAP:
3 pull-ups
6 burpees
9 air squats
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 pull-ups and sit-to-stands for air squats. The burpees can also be modified to meet your current fitness level. To learn more about modifying burpees, check out the link at the bottom of this post. If 25 minutes seems too overwhelming for you, you can also shorten the length of the WOD. Do what works for you! Some workout is better than no workout! A beginner’s version of today’s WOD might look like this:
Scaled 1:
18 Minute AMRAP:
3 ring rows
6 elevated, no push-up burpees
9 air 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:
25 Minute AMRAP:
3 jumping pull-ups
6 step-back burpees
9 air squats
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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