Today’s workout is a 15 minute AMRAP (“As Many Reps As Possible”). That means that we will be performing as many rounds of 20 double unders, 8 hang power cleans, 4 push presses, and 2 wall walks as we can in the 15 minute time limit. Because the rep numbers are small for each movement, try to keep your sets as unbroken as possible.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
20 double unders
8 hang power cleans (95lb, 65lb)
4 push presses (95lb, 65lb)
2 wall walks
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, you may need to scale in other ways as well. Beginners can substitute imaginary jump rope or single unders for double unders and use dumbbells for the power cleans and push presses. They can also perform inchworms instead of wall walks. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
10 single unders or 20 imaginary jump rope
8 dumbbell hang power cleans (8lb, 5lb)
4 dumbbell push presses (8lb, 5lb)
2 inchworms
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:
10 double unders or 40 single unders
8 hang power cleans (65lb, 45lb)
4 push presses (65lb, 45lb)
2 partial wall walks or 4 inchworm push-ups
Your score is the total number of rounds and reps you complete during the 15 minute 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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