Today’s workout is a little more straightforward than yesterday’s WOD. It consists of only one 12 minute AMRAP (“As Many Rounds or reps As Possible”) with only two movements: handstand push-ups and lunges. Move quickly, but please be careful. If your handstand push-ups start to get shaky, switch to one of the many scaling options such as handstand kick-ups or seated dumbbell presses. You will still get in a good workout!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
12 minute AMRAP:
5 handstand push-ups
20 lunges
As I said yesterday, AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Beginners should perform seated dumbbell presses rather than handstand push-ups and can modify the lunges as needed.
Scaled 1:
12 minute AMRAP:
5 seated dumbbell presses (10lb, 5lb)
10 modified lunges
Perhaps something between the Rx 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:
12 minute AMRAP:
5 box handstand push-ups
20 lunges
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 number of rounds and reps 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:
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