It’s a brand new week, Community Fitness Club! We will begin the week with a 15 minute AMRAP (“As Many Reps As Possible”). The goal today is to complete as many rounds of 20 box step-ups, 10 push-ups, and 5 hang power cleans as you can during the 15 minute workout period. Try to go heavier on the hang power cleans today. Challenge yourself, but if you find that it’s too much, please drop down to a lighter weight. No workout is worth injuring yourself for!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
20 box step-ups (24in., 20in.)
10 push-ups
5 hang power cleans (135lb, 95lb)
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Pick variations that are right for you today. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
20 box step-ups to a comfortable height
10 wall push-ups
5 dumbbell hang power cleans (15lb, 10lb)
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:
15 minute AMRAP:
20 box step-ups to a comfortable height
10 kneeling push-ups or box push-ups or 5 regular push-ups
5 hang power cleans (95lb, 65lb)
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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