Today’s workout is a 25 minute AMRAP (As Many Reps As Possible) in which you’ll complete as many rounds of this sequence as you can: 30 alternating lunges, 200 meter row, 25 sit-ups, 200 meter row, 20 box step-ups, 200 meter row, 15 kettlebell swings, 200 meter row, 10 ring rows, 200 meter row. You won’t be getting through too many rounds of this workout, so really push for those last repetitions as the final minutes tick down!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
25 minute AMRAP:
30 alternating lunges
200 meter row
25 abmat sit-ups
200 meter row
20 box step-ups (24in., 20in.)
200 meter row
15 American kettlebell swings (53lb, 35lb)
200 meter row
10 ring rows
200 meter row
Beginners can scale today’s WOD by shortening the total length of the workout, changing the rep scheme, and modifying the movements. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
20 box step-ups to a comfortable height
200 meter row
10 assisted or anchored sit-ups
200 meter row
10 modified lunges
200 meter row
10 Russian kettlebell swings (20lb, 15lb)
200 meter row
5 ring rows
200 meter row
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:
25 minute AMRAP:
30 alternating lunges
200 meter row
25 abmat sit-ups
200 meter row
20 box step-ups to a comfortable height
200 meter row
15 American kettlebell swings (35lb, 22lb)
200 meter row
10 ring rows
200 meter row
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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