Today you will be spending much of the 14 minute AMRAP (“As Many Rounds and Reps As Possible”) practicing your wall walks with short interruptions for the farmers carry. Though the goal of the workout is to get as much work done as you can during the 14 minutes, please move through the wall walks carefully and mindfully, as this is both safer and more beneficial. For added difficulty, try carrying the dumbbells overhead instead of by your sides for the 50 foot carry! (FYI: I don’t expect you to break out a measuring stick for the 50 foot carry. It is okay to approximate the distance. I suggest taking 8 large steps in one direction, marking where you end up, and using this as your halfway point.)
The numbers in parentheses are the suggested dumbbell weights. The weights for males are listed first, and the weights for females are listed second. Use a weight that is right for you.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
14 minute AMRAP:
2 wall walks
50ft. farmers carry* (50lb, 35lb)
*Rx+: 50ft overhead carry
AMRAPs are nice because they scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Beginners can use lighter weight dumbbells and perform inchworms rather than wall walks. A beginner’s version of today’s WOD could look like this:
Scaled 1:
14 minute AMRAP:
2 inchworms
50ft. farmers carry* (15lb, 10lb)
*Scaled 1+: 50ft overhead carry or combination of overhead carry and farmers carry
It is also completely okay to do something in between the Rx version and the beginner version of today’s WOD. Scale the weights and movements so that they are appropriate for you today. Modification options for the wall walk are discussed in the link at the bottom of today’s post. Another version of today’s WOD might look like this:
Scaled 2:
14 minute AMRAP:
2 partial wall walks
50ft. farmers carry* (30lb, 20lb)
*Scaled 2+: 50ft overhead carry or combination of overhead carry and farmers carry
Your score is the number of reps 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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