I think today’s workout will be a fun one! It is a 12 minute AMRAP (“As Many Reps As Possible”) consisting of rounds of 5 light deadlifts, 4 hang power cleans, 3 push presses, 2 box jump overs, and 1 inchworm push-up. The goal of today’s workout is to complete as many rounds and repetitions as you can in the 12 minute time period.
Notice that we’re performing box jump overs instead of regular box jumps today. That means that you will jump onto the box and then jump or step off the other side of the box. Unlike box jumps, you do not have to stand up all the way on top of the box when performing box jump overs. Check out the link at the bottom of the post for some tips on how to perform box jump overs more efficiently.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
5 deadlifts (105lb, 75lb)
4 hang power cleans (105lb, 75lb)
3 push presses (105lb, 75lb)
2 box jump overs (24in., 20in.)
1 inchworm push-up
Beginners can substitute the dumbbell versions of the movements in today’s workout for their barbell counterparts. If you don’t feel capable of jumping today, you can substitute box step overs for the box jump overs. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
5 dumbbell deadlifts (10lb, 8lb)
4 dumbbell hang power cleans (10lb, 8lb)
3 dumbbell push presses (10lb, 8lb)
2 box jump overs or box step overs to a comfortable height
1 inchworm
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:
12 minute AMRAP:
5 deadlifts (75lb, 55lb)
4 hang power cleans (75lb, 55lb)
3 push presses (75lb, 55lb)
2 box jump overs to a comfortable height
1 inchworm to kneeling push-up
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 the 12 minute AMRAP. If you would 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:
Comments