Wednesday - 9/25/19
- Ellie
- Sep 21, 2019
- 2 min read
Today’s workout is sure to test your endurance. “AMRAP” stands for “As Many Rounds or reps As Possible.” The goal today is to get the most work done during the 20 minutes as you can. In this workout, you will perform a 400m row and 10 burpees each round. 20 minutes is a long time to row and do burpees, but the trick is to pace yourself. Remember, taking breaks as needed is totally acceptable!
In the Rx version of today’s WOD, athletes will jump over the rower after each burpee. When jumping over something like a rower or a barbell, you aren’t required to open your hips fully as you jump. Please be careful, though. Revert to regular burpees or stepping over the rower if you tire too much. It is easy to trip over the rower and injure yourself as you get tired.
Rx:
20 minute AMRAP:
Row 400m
10 burpees over rower
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, in this WOD, 20 minutes might seem overwhelming to a beginner. Pick a time that you feel like you can do. You can always keep going if you’re still feeling strong at the end of the workout. A beginner might also need to scale the movements and the number of reps. Pick the burpee modification and rep scheme that is right for you. A beginner’s version of today’s WOD might look like this:
Scaled 1:
16 minute AMRAP:
Row 300m
6 elevated, jumping, no push-up burpees
It is also completely okay to do something in between the Rx version and the beginner version. Another variation of today’s WOD might look like this:
Scaled 2:
20 minute AMRAP:
Row 400m
10 step-back burpees
Your score is the total number of rounds and reps you complete in 20 minutes. If you complete 4 full rounds and are 225m through the row when the 20 minutes is up, you’re score would be 4 + 225. Or, if you complete 3 full rounds, the 400m row of the 4th round, and 5 burpees, you’re score would be 3 + 405. Just do your best, and 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:
2 + 200 i made it 2 full rounds of the scaled 2 version plus halfway are the track for the 3rd in 20 mins. Great workout. Definitely had me sweating and feeling good. Supplemented running instead of rowing too
6 + 270, Rx. That means I rowed over a mile and a half. I’m pretty happy with that. 😊