Today’s WOD will prepare you to carry your child’s (or your own!) Halloween haul this Thursday by working your grip strength and endurance. “AMRAP” stands for “As Many Rounds and Reps As Possible.” The goal today is to get the most 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.
The numbers in parentheses are the suggested dumbbell weights and box heights to use. The measurements for males are listed first, and the measurements for females are listed second. Use a weight and height that is right for you.
If you are an experienced athlete, please perform the following WOD as prescribed (Rx):
Candy Carry
Rx:
18 minute AMRAP:
50 foot farmer’s carry (50lb, 35lb)
20 dumbbell box step-ups (24in., 20in.) (50lb, 35lb)
10 dumbbell goblet squats (50lb, 35lb)
I like AMRAPs because they scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. In this WOD, 18 minutes might seem overwhelming to a beginner, so please feel free to take breaks as needed. A beginner will also need to scale the weights and heights in today’s WOD. If you choose to perform this version of the WOD, I would like you to try using a taller box, step, or stack of plates for the step-ups than you have in the past. Don’t use the dumbbells for the step-ups. 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 farmer’s carry (15lb, 10lb)
20 box step-ups to a comfortable height
10 air squats
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 farmer’s carry (30lb, 20lb)
20 dumbbell box step-ups to a comfortable height (30lb, 20lb)
10 dumbbell goblet squats (30lb, 20lb)
Your score is the 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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