Today’s workout is a fun fifteen minute AMRAP (“As Many Reps As Possible”). The goal of today’s WOD is to complete as many rounds of 1 wall walk, 2 dumbbell box step-ups, 3 dumbbell power cleans, and 4 air bike calories as you can during the 15 minute time limit. Work hard, move fast, and have fun!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
1 wall walk
2 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
3 dumbbell power cleans (50lb, 35lb)
4 calorie air bike
Beginners can substitute inchworms for the wall walks. They can also reduce the weight of the dumbbells and the height of the box step-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
1 inchworm
2 dumbbell box step-ups to a comfortable height (15lb, 10lb)
3 dumbbell power cleans (10lb, 5lb)
4 calorie air bike
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:
15 minute AMRAP:
1 partial wall walk
2 dumbbell box step-ups to a comfortable height (35lb, 25lb)
3 dumbbell power cleans (35lb, 25lb)
4 calorie air bike
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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