Let’s mark hump day with a 15 minute AMRAP (“As Many Reps As Possible”). The goal today is to complete as many rounds of 10 dumbbell box step-ups,10 hang power cleans, and 5 push presses as you can during the 15 minute workout. Please be thoughtful when picking the weight for your power cleans and push presses. Don’t go too heavy! You will be performing a lot of repetitions. Pick a weight that you can move well.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
10 hang power cleans (95lb, 65lb)
5 push presses (95lb, 65lb)
Beginners can reduce the height and weight of the box step-ups, and dumbbell hang power cleans and dumbbell push presses can be substituted for the barbell movements. Alternatively, a trainer bar could also be used for today’s workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
10 dumbbell box step-ups to a comfortable height (8lb, 5lb)
10 dumbbell hang power cleans (8lb, 5lb)
5 dumbbell push presses (95lb, 65lb)
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 dumbbell box step-ups to a comfortable height (30lb, 20lb)
10 hang power cleans (45lb, 35lb)
5 push presses (45lb, 35lb)
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 reps you complete during the 15 minute AMRAP. 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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