Today’s WOD (“Workout of the Day”) is an AMRAP (“As Many Reps As Possible”). You will perform 4 dumbbell push presses, 8 dumbbell overhead walking lunges, and 12 calories on the rower each round, trying to complete as many rounds and reps as possible in the 12 minute workout time. This is a short one, so really push hard to get in as many rounds and repetitions as possible. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
4 dumbbell push presses (50lb, 35lb)
8 dumbbell overhead walking lunges (50lb, 35lb)
12 calorie row
Pick a dumbbell weight that works for you today. If lunges are difficult, please modify them as needed. Hold onto something for balance, take smaller steps, or don’t lower your back knee as close to the ground. It’s okay if you can’t perform a movement perfectly! Just do your best, and that’s good enough. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
4 dumbbell push presses (8lb, 5lb)
8 modified lunges
8 calorie row
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:
4 dumbbell push presses (35lb, 25lb)
8 dumbbell walking lunges (35lb, 25lb)
12 calorie row
Your score is the total number or rounds and repetitions you complete during today’s twelve 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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