Happy Monday, Community Fitness Club! We will begin the week with a 12 minute AMRAP (As Many Rounds and Reps As Possible). The goal today is to complete as many rounds of 3 pull-ups, 6 push presses, 9 deadlifts, and 12 wall balls as you can during the 12 minute workout. This workout is deceptively challenging. If you push yourself, your heart rate will rise quickly and stay high throughout the workout. Try to push past this discomfort and see just how much you can really accomplish!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
12 minute AMRAP:
3 pull-ups
6 push presses (95lb, 65lb)
9 deadlifts (95lb, 65lb)
12 wall balls (20lb, 14lb)
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. Ring rows can be substituted for pull-ups, and dumbbell push presses and kettlebell deadlifts can be substituted for the barbell movements. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
3 ring rows
6 dumbbell push presses (10lb, 5lb)
9 kettlebell deadlifts (20lb, 15lb)
12 wall balls (10lb, 10lb)
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:
12 minute AMRAP:
3 jumping pull-ups
6 push presses (55lb, 45lb) or dumbbell push presses (25lb, 20lb)
9 deadlifts (55lb, 45lb) or kettlebell deadlifts (53lb, 35lb)
12 wall balls (14lb, 10lb)
Your score is the number of rounds and reps you complete during the 12 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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