Today’s WOD will prepare you to carry your child’s (or your own!) Halloween haul by working your grip strength and endurance. AMRAP stands for “As Many Reps As Possible.” The goal today is to get as much work done during the 18 minutes as you can. In this workout, you will perform a 50 foot farmer’s carry, 20 dumbbell box step-ups, and 10 dumbbell goblet squats each round. Keep going until all 18 minutes have elapsed. Remember to stand all the way up and fully open your hips at the top of each box step-up!
I don’t expect you to break out a measuring stick for the 50 foot farmers carry. It is okay to approximate the distance. I suggest taking 8 large steps in one direction, marking where you end up, and using this as your halfway point.
If you are an experienced athlete, please perform the following WOD:
Candy Carry
Experienced:
18 minute AMRAP:
50 foot farmers carry (50lb, 35lb)
20 dumbbell box step-ups (24in., 20in.) (50lb, 35lb)
10 dumbbell goblet squats (50lb, 35lb)
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. Even so, 18 minutes might seem overwhelming to a beginner, so please take breaks as needed. A beginner will also need to scale the weights and heights in today’s WOD. Try using a taller box for the step-ups today than you have in the past. You don’t have to use dumbbells. Just focus on your balance and standing all the way up at the top of each step-up.
Scaled 1:
18 minute AMRAP:
50 foot farmers carry (15lb, 10lb)
20 box step-ups to a comfortable height
10 air squats or sit-to-stands
Please feel free to scale as needed. Pick a dumbbell weight that you can handle, and don’t be afraid to make adjustments mid-WOD. Another version of today’s workout could look like this:
Scaled 2:
18 minute AMRAP:
50 foot farmers carry (30lb, 20lb)
20 dumbbell box step-ups to a comfortable height (30lb, 20lb)
10 dumbbell goblet squats (30lb, 20lb)
Your score is the total number of rounds and reps you complete during the 18 minutes. 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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