Today’s workout is a thirteen minute AMRAP (As Many Reps As Possible). That means that we will be performing as many rounds of 8 burpees, 6 power cleans, 4 push presses, and rowing 200 meters as we can in the 13 minute time limit. Because the rep numbers are small for each movement, try to keep your sets as unbroken as possible. (I understand if you need to take some breathers during the burpees, though!)
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
13 minute AMRAP:
8 burpees
6 power cleans (95lb, 65lb)
4 push presses (95lb, 65lb)
200 meter row
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 their burpees and use dumbbells for the power cleans and push presses. A beginner’s version of today’s WOD could look like this:
Scaled 1:
13 minute AMRAP:
8 elevated, no push-up burpees
6 dumbbell power cleans (8lb, 5lb)
4 dumbbell push presses (8lb, 5lb)
200 meter row
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:
13 minute AMRAP:
8 step-back burpees
6 power cleans (65lb, 45lb)
4 push presses (65lb, 45lb)
200 meter row
Your score is the total number of rounds and reps you complete during the 13 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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