It’s Monday, Community Fitness Club! Let’s start the week off right with an aerobically challenging AMRAP (“As Many Reps As Possible”) consisting of rowing, air bike, and wall walks. The goal of today’s workout is to complete as many rounds of 200 meters on the rower, 8/6 calories (8 for men; 6 for women) on the air bike, and 2 wall walks as you can in the 20 minute time period. Wall walks are a challenging movement, so feel free to modify them as needed. You’ll still get in a great workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
200 meter row
8/6 calorie air bike
2 wall walks
If this type of workout is new to you, please feel free to shorten the workout time. You can also substitute inchworms for wall walks in today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
18 minute AMRAP:
200 meter row
6/4 calorie air bike
4 inchworms
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:
200 meter row
8/6 calorie air bike
2 partial wall walks or 4 inchworm push-ups
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 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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