Today’s workout is a 16 minute AMRAP (As Many Reps As Possible). That means that we will be performing as many rounds of 8/6 calories on the air bike, 6 deadlifts, 4 hang power cleans, and 2 push presses as we can in the 16 minute time limit. Because the rep numbers are small for each movement, try to keep your sets as unbroken as possible.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
16 minute AMRAP:
8/6 calorie air bike
6 deadlifts (95lb, 65lb)
4 hang power cleans (95lb, 65lb)
2 push presses (95lb, 65lb)
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, you may need to scale in other ways as well. Beginners can modify the rep scheme, substitute kettlebell deadlifts for deadlifts with a barbell, and use dumbbells for the power cleans and push presses. A beginner’s version of today’s WOD could look like this:
Scaled 1:
16 minute AMRAP:
6/4 calorie air bike
6 kettlebell deadlifts (20lb, 15lb)
4 dumbbell hang power cleans (8lb, 5lb)
2 dumbbell push presses (8lb, 5lb)
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:
16 minute AMRAP:
8/6 calorie air bike
6 deadlifts (65lb, 45lb)
4 hang power cleans (65lb, 45lb)
2 push presses (65lb, 45lb)
Your score is the total number of rounds and reps you complete during the 16 minute 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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