It’s Monday, Community Fitness Club! We will start our week with a 20 minute AMRAP. AMRAP stands for “As Many Reps As Possible,” so in today’s workout we will perform as many rounds and repetitions of 30 double unders, 20 dumbbell overhead walking lunges, and 10 burpees as we can in the 20 minute time limit. Work hard, but be smart! Pick the 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:
30 double unders
20 dumbbell overhead walking lunges (35lb, 25lb)
10 burpees
Beginners can modify the burpees and the lunges and can 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:
24 single unders or 48 imaginary jump rope
16 modified lunges
8 elevated, no push-up burpees
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:
15 double unders or 60 single unders
20 dumbbell walking lunges (35lb, 25lb)
10 step-back burpees
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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