Today’s workout is a 20 minute AMRAP (“As Many Reps As Possible”) in which you’ll complete as many rounds of this sequence as you can: 25 sit-ups, 5 calorie air bike, 20 lunges, 5 calorie air bike, 15 hang power cleans, 5 calorie air bike, 10 dumbbell box step-ups, 5 calorie air bike, 5 pull-ups, 5 calorie air bike. You won’t be getting through too many rounds of this workout, so really push for those last repetitions as the final minutes tick down!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
25 abmat sit-ups
5 calorie air bike
20 alternating lunges
5 calorie air bike
15 hang power cleans (95lb, 65lb)
5 calorie air bike
10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
5 calorie air bike
5 pull-ups
5 calorie air bike
Beginners can scale today’s WOD by changing the rep scheme and modifying the movements. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
10 assisted or anchored sit-ups
3 calorie air bike
10 modified lunges
3 calorie air bike
10 dumbbell hang power cleans (8lb, 5lb)
3 calorie air bike
10 dumbbell box step-ups to a comfortable height (10lb, 8lb)
3 calorie air bike
5 ring rows
3 calorie air bike
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:
20 minute AMRAP:
20 abmat sit-ups
4 calorie air bike
20 alternating lunges
4 calorie air bike
15 hang power cleans (45lb, 35lb)
4 calorie air bike
10 dumbbell box step-ups to a comfortable height (30lb, 20lb)
4 calorie air bike
5 jumping or banded pull-ups
4 calorie air bike
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 during today’s 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:
Commentaires