It’s Monday, Community Fitness Club! Let’s kick off the week with a fun but challenging AMRAP (“As Many Reps As Possible”). For 14 minutes we will perform as many rounds as we can of 8 thrusters and 8/6 calories on the air bike (8 calories for men, 6 calories for women). Pick a weight for the thrusters that feels fairly light and easy. Try to challenge yourself by moving faster and completing more rounds in today’s workout, rather than by moving a heavier weight.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
14 minute AMRAP:
8 thrusters (75lb, 55lb)
8/6 calorie air bike
AMRAPs scale automatically. Beginners will naturally perform fewer rounds and repetitions than more experienced athletes. However, other modifications can be made as well. You can substitute dumbbell thrusters for barbell thrusters, or you can perform air squats or sit-to-stands if thrusters aren’t right for you today. You can also modify the rep scheme. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
14 minute AMRAP:
6 dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
6/4 calorie air bike
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:
For time:
14 minute AMRAP:
8 thrusters (45lb, 35lb)
8/6 calorie air bike
Your score is the total number of rounds and reps you complete during the 16 minute AMRAP. If you would 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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