Happy Monday, Community Fitness Club! We will begin the week with an AMRAP (As Many Reps As Possible) where the goal is to complete as many rounds of 5 pull-ups, 10 dumbbell push presses, and 15 goblet squats as you can during the 20 minute workout. Twenty minutes is on the longer side for a WOD, so make sure to pace yourself!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
20 minute AMRAP:
5 pull-ups
10 dumbbell push presses (35lb, 25lb)
15 dumbbell goblet squats (35lb, 25lb)
Beginners can scale today’s workout to make it more accessible. Ring rows can be substituted for pull-ups; the weight for the dumbbell push presses and goblet squats can be reduced; and the rep scheme can be adjusted. You can also shorten the total time for the workout if that makes it more doable. After all, it’s better to do some workout than no workout! A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
4 ring rows
8 dumbbell push presses (8lb, 5lb)
12 dumbbell goblet squats (8lb, 5lb) to a plyo box or chair
Perhaps something between the Rx 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:
5 jumping pull-ups
10 dumbbell push presses (25lb, 15lb)
15 dumbbell goblet squats (25lb, 15lb)
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 total number of rounds and reps you complete during the 20 minute AMRAP. 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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