Today’s workout is an AMRAP which stands for “As Many Reps As Possible.” That means that you will try to perform as many rounds and reps of 5 toes-to-bar, 10 push presses, and 15 box jumps as you can during today’s 15 minute WOD. Be smart with your modifications and weight choices, though. Pick options that allow you to proceed through the WOD steadily with only short breaks. Try to pick a weight for your push presses that allows you to complete the ten repetitions in no more than two sets for the majority of the workout and a box height that allows you to move quickly. I would rather you pick easier modifications and work more continuously today, than pick more challenging options that require you to take a lot of breaks.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute AMRAP:
5 toes-to-bar
10 push presses (95lb, 65lb)
15 box jumps (24in., 20in.)
Beginners can scale the movements and the weights. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
5 toes-to-rig
10 dumbbell push presses (8lb, 5lb)
15 box jumps or 16 box step-ups to a comfortable height
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:
15 minute AMRAP:
5 hanging knee raises
10 push presses (45lb, 35lb)
15 box jumps to a comfortable height
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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