Let’s mark hump day with a 14 minute AMRAP (“As Many Reps As Possible”). The goal of today’s workout is to complete as many rounds of 12/10 air bike calories, 8 thrusters, and 20 sit-ups as you can in the 14 minute workout period. Pick scaling options that allow you to keep moving as much as possible, and push to complete as many rounds and repetitions as you can!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
14 minute AMRAP:
12/10 calories air bike
8 thrusters (95lb, 65lb)
20 abmat sit-ups
Beginners can scale the movements and rep scheme in today’s WOD to make it more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
14 minute AMRAP:
8/6 calories air bike
6 dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
12 anchored or assisted sit-ups
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:
14 minute AMRAP:
10/8 calories air bike
8 thrusters (45lb, 35lb)
16 abmat sit-ups
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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