Today’s workout is a 16 minute AMRAP (“As Many Reps As Possible”). Try to complete as many rounds of 10/8 calories on the air bike, 10 deadlifts, and 5 hang power cleans as you can during the 16 minute work period. Modify the movements and weights as needed so that you can keep moving steadily through the WOD. As always, though, be careful. Even though the goal is to perform as many repetitions as possible, it is better to be slow and safe than fast and injured.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
16 minute AMRAP:
10/8 calorie air bike
10 deadlifts (115lb, 75lb)
5 hang power cleans (115lb, 75lb)
Beginners can perform kettlebell deadlifts and dumbbell hang power cleans instead of their barbell equivalents. A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
8/6 calorie air bike
8 kettlebell deadlifts (20lb, 15lb)
4 dumbbell hang power cleans (10lb, 5lb)
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:
16 minute AMRAP:
10/8 calorie air bike
10 deadlifts (75lb, 55lb)
5 hang power cleans (75lb, 55lb)
Your score is the total number of rounds and reps you complete during the 16 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:
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