Tuesday - 1/25/22
- Ellie
- Jan 23, 2022
- 2 min read
I thought yesterday’s AMRAP was so fun that we’ll do another one today! In today’s WOD, we will complete as many rounds of 10 sit-ups, 10 dumbbell walking lunges, a 25 foot waiters carry with your right arm, and a 25 foot waiters carry with your left arm as we can in the 15 minute workout period. The dumbbell walking lunges are exactly like regular walking lunges, except you will increase the difficulty by holding two dumbbells by your sides. A waiters carry is simply a walk with a dumbbell held over your head. Videos of both of these movements can be found in the links at the bottom of this post.
Just so you know: I don’t expect you to break out a yardstick to measure the waiters carry distance. It is perfectly okay to approximate. I suggest taking 8 large steps in one direction to approximate the 25 foot distance used in today’s WOD.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
10 abmat sit-ups
10 dumbbell walking lunges (50lb, 35lb)
25 foot right arm waiters carry (50lb, 35lb)
25 foot left arm waiters carry (50lb, 35lb)
Beginners can make several modifications to today’s workout to make it more doable. Anchored or assisted sit-ups can be substituted for abmat sit-ups; modified lunges can be substituted for dumbbell walking lunges; and the dumbbell weights for the waiters carry can be lightened. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
10 anchored or assisted sit-ups
10 modified lunges
25 foot right arm waiters carry (5lb, 3lb)
25 foot left arm waiters carry (5lb, 3lb)
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 abmat sit-ups
10 dumbbell walking lunges (25lb, 15lb)
25 foot right arm waiters carry (25lb, 15lb)
25 foot left arm waiters carry (25lb, 15lb)
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:
Comments