It’s Monday, Community Fitness Club! We will start our week with a 15 minute AMRAP (“As Many Reps As Possible”). The goal of today’s workout is to complete as many rounds of 5 push-ups, 10 dumbbell box step-ups, and 10 sit-ups as you can in 15 minutes. Work hard out there today! Let’s get this week off to a strong start!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
5 push-ups
10 dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
10 abmat sit-ups
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. Beginners can perform wall push-ups instead of regular push-ups. They can also modify the sit-ups and reduce the height of the box step-ups. Do what works for you today! A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
5 wall push-ups
10 dumbbell box step-ups to a comfortable height (12lb, 8lb)
5 anchored or assisted sit-ups
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:
5 kneeling push-ups or box push-ups
10 box step-ups to a comfortable height (25lb, 15lb)
10 abmat sit-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 repetitions you complete in 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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