Today, we will be performing a 15 minute AMRAP (“As Many Reps As Possible”). The goal is to complete as many rounds of 3 deadlifts, 6 toes-to-bar, 9 push-ups, 12 lunges, and 30 double unders as you can during the 15 minute workout period. As always, please modify the movements to your personal fitness level. You know your body best! Pick the scaling options that are right for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
3 deadlifts (225lb, 155lb)
6 toes-to-bar
9 push-ups
12 alternating lunges
30 double unders
Beginners will need to modify the movements in today’s workout. This is fine! It is also perfectly okay to take as many breaks as you need. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
3 kettlebell deadlifts (35lb, 22lb)
6 toes-to-rig
9 wall push-ups
12 modified lunges
15 single unders or 30 imaginary jump rope
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:
3 deadlifts (155lb, 125lb)
6 hanging knee raises
9 kneeling push-ups or box push-ups
12 alternating lunges
15 double unders or 60 single unders
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? Wondering about scaling options? Click on the following links for more information:
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