It’s Monday, Community Fitness Club! Every workout this week will be something that you can do from home, equipment free. Today’s WOD (workout of the day) is a short 10 minute AMRAP (“As Many Rounds or Reps As Possible”). The goal today is to get as much work done during the 10 minutes period as you can. In this workout, you will perform 10 burpee mountain climbers and 10 air squats each round.
The burpee mountain climber is a movement that I just made up. (Although to be fair, it’s probably been made up before. After all, there’s nothing new under the sun.) To perform a burpee mountain climber, you will perform a burpee as you normally would, but after you drop your chest to the ground you will lift yourself into a plank position and do a mountain climber with each leg before standing and finishing with a jump. Sounds fun, right?
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
10 Minute AMRAP:
10 burpee mountain climbers
10 air squats
AMRAPs are nice because they 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. Many beginners will struggle with burpee mountain climbers. That’s okay! We will modify today’s WOD by separating the two movements. Perform your favorite burpee modification, and then follow with the 10 mountain climbers and the 10 air squats. A beginner’s version of today’s WOD might look like this:
Scaled 1:
10 Minute AMRAP:
10 elevated, no push-up burpees
10 mountain climbers
10 air squats to a chair
The burpee mountain climber can be modified by stepping back into the burpee and then stepping back to standing after the mountain climber instead of jumping. Another variation of today’s WOD might look like this:
Scaled 2:
10 Minute AMRAP:
10 step-back burpee mountain climbers
10 air squats
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 the 10 minutes. 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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