Today’s workout of the day (WOD) is a benchmark workout that we first performed on November 18, 2019. Benchmark WODs are named workouts that are performed by people all across the world to compare their fitness levels to each other and to measure their personal progress. If you performed this WOD back in November, you will now get the chance to see how far you’ve come since then. But please remember: Progress can be measured in many ways. Celebrate your progress in whatever ways you can see it!
Today’s WOD, “The Chief,” consists of five 3-minute AMRAPs separated by a one minute rest between each round. “AMRAP” stands for “As Many Rounds As Possible.” The goal today is to complete as many rounds of 3 power cleans, 6 push-ups, and 9 air squats during each 3-minute interval as you can. Rest for one minute between each of the five intervals, and start at the beginning with 3 power cleans each time no matter where you finished the last round.
If you are using the SmartWOD app, follow these steps to time today’s workout: (1) Press “TABATA”. (2) Select 5 rounds of 3 minutes work and 1 minute rest. (3) Press “START TIMER.”
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
The Chief
Rx:
Five 3-minute AMRAPs in 19 minutes:
3 power cleans (135lb, 95lb)
6 push-ups
9 air squats
*Rest 1 minute between rounds
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. Modifications for the movements in today’s WOD are discussed in the links at the bottom of this post. Pick a variation that is right for you. You will get a good workout no matter which options you choose! A beginner’s version of today’s WOD could look like this:
Scaled 1:
Five 3-minute AMRAPs in 19 minutes:
3 dumbbell power cleans (8lb, 5lb)
6 wall push-ups
9 air squats to plyo box
*Rest 1 minute between rounds
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:
Five 3-minute AMRAPs in 19 minutes:
3 power cleans (95lb, 65lb)
6 kneeling push-ups
9 air squats
*Rest 1 minute between rounds
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 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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