Happy Monday, Community Fitness Club! We will begin the week with a 20 minute AMRAP (As Many Rounds and Reps As Possible). The goal today is to complete as many rounds of 5 rings rows, 10 handstand push-ups, 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 athletes often view ring rows as a scaled movement only, but they are an excellent exercise for more advanced athletes as well. Lower the rings and step out your feet so that your body is almost parallel to the ground as you perform these ring rows to increase the movement’s difficulty.
Rx:
20 minute AMRAP:
5 ring rows
10 handstand push-ups
15 dumbbell goblet squats (35lb, 25lb)
Beginners can scale today’s workout to make it more accessible. During the ring rows, beginners should keep their bodies more vertical to reduce the difficulty. Though seated dumbbell presses are the usual substitution for handstand push-ups, today I would like you to hold a downward-facing dog stretch for 20 seconds (or less) instead. This way you will reap the benefits of inversion, while improving your overall flexibility and range of motion. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
5 ring rows
20 second downward-facing dog stretch
15 dumbbell goblet squats (8lb, 5lb)
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 ring rows
10 box handstand push-ups
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 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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