Since it is Tuesday, 2/22/22, let’s perform a workout I call Twos Day! Today’s WOD is a 22 minute AMRAP (As Many Reps As Possible) in which we will perform as many rounds of 2 deadlifts, 2 hang power cleans, 2 push presses, 2 thrusters, 2 box step-ups, 2 box jumps, and 2 wall walks as we can. Both the barbell work and the box work will go by quickly each round, allowing many chances to work on your wall walks. This is a great opportunity to improve this tricky movement, but don’t hesitate to modify the wall walks toward the end of the workout. It’s better to be safe than sorry!
If you are an experienced athlete and feel capable, please perform the following WOD:
Twos Day
Experienced:
22 minute AMRAP:
2 deadlifts (95lb, 65lb)
2 hang power cleans (95lb, 65lb)
2 push presses (95lb, 65lb)
2 thrusters (95lb, 65lb)
2 box step-ups (24in., 20in.)
2 box jumps (24in., 20in.)
2 wall walks
Beginners can scale the movements and the weights. A beginner’s version of today’s workout could look like this:
Scaled 1:
22 minute AMRAP:
2 dumbbell hang power cleans (8lb, 5lb)
2 dumbbell push presses (8lb, 5lb)
2 dumbbell thrusters (8lb, 5lb) or air squats or sit-to-stands
2 box step-ups to a comfortable height
2 box jumps to a comfortable height
2 inchworms
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:
22 minute AMRAP:
2 deadlifts (65lb, 45lb)
2 hang power cleans (65lb, 45lb)
2 push presses (65lb, 45lb)
2 thrusters (65lb, 45lb)
2 box step-ups to a comfortable height
2 box jumps to a comfortable height
2 partial wall walks
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:
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