Today’s workout of the day (WOD) is a long one that utilizes your body weight only. Try to pace yourself so that you don’t burn out during the first half of the workout.
“AMRAP” stands for “As Many Rounds or Reps As Possible.” The goal today is to get the most work done during the 21 minutes as you can. In this workout, you will perform 5 pull-ups, 5 push-ups, and 5 air squats each round.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
21 minute AMRAP:
5 pull-ups
5 push-ups
5 air squats
As we discussed on Tuesday, AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However 21 minutes might seem too overwhelming for a beginner. Pick a time that you feel like you can do. You can always keep going if you’re still feeling strong at the end of the workout. A beginner will also need to scale the movements. Pick the pull-up, push-up, and air squat modifications that are right for you. A beginner’s version of today’s WOD might look like this:
Scaled 1:
16 minute AMRAP:
5 ring rows
5 wall push-ups
5 air squats to plyo box
If you want to work out for the full 21 minutes but can’t perform all the movements Rx, that is okay too. Scale the movements so that they are appropriate for you today. Another version of today’s WOD might look like this:
Scaled 2:
21 minute AMRAP:
5 jumping pull-ups
5 box push-ups
5 air squats to wall ball
Your score is the total number of rounds and reps you complete during the 21 minute workout. I would love for you to 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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