Today’s workout consists of four 3-minute AMRAPs (“As Many Reps As Possible”). That means that in each three minute period you will perform as many rounds of 5 handstand push-ups, 5 wall balls, and 5 box jumps as you can. Push as hard as you can during each AMRAP, as you will get two minutes to recover between each round.
To time today’s WOD using the SmartWOD timer:
(1) Press “TABATA”.
(2) Choose 4 rounds of 3 minutes of work and 2 minutes of rest.
(3) Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Four 3 minute AMRAPs in 18 minutes:
5 handstand push-ups
5 wall balls (20lb, 14lb)
5 box jumps (24in., 20in.)
Rest 2 minutes
AMRAPs 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 perform a downward-facing dog stretch instead of handstand push-ups, air squats or sit-to-stands rather than wall balls, and can adjust the height of the box jumps or substitute box step-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
Four 3 minute AMRAPs in 18 minutes:
15 second downward-facing dog stretch
5 wall balls (10lb, 10lb), air squats, or sit-to-stands
5 box jumps or 10 box step-ups to a comfortable height
Rest 2 minutes
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:
Four 3 minute AMRAPs in 18 minutes:
5 box handstand push-ups or 10 handstand kick-ups
5 wall balls (14lb, 10lb)
5 box jumps to a comfortable height
Rest 2 minutes
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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