Today’s workout is an AMRAP (“As Many Reps As Possible”). The goal is to perform as many rounds of 10 box jumps, 10 up and down planks, and 10 abmat sit-ups as you can in 15 minutes. Though the goal is to move quickly, please be careful on the box jumps. Pick a height and pace that you can perform safely, and switch to box step-ups if needed. Work hard today, but stay safe as well!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
10 box jumps (24in., 20in.)
10 up and down planks
10 abmat sit-ups
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, beginners can make other modifications as well. Substitute a plank hold for up and down planks, and modify the box jumps and sit-ups as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
8 box jumps or box step-ups to a comfortable height
20 second plank hold
8 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:
15 minute AMRAP:
10 box jumps to a comfortable height
8 up and down planks
10 abmat sit-ups
Your score is the total number or rounds and repetitions you complete during today’s 15 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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