Today’s workout is a 20 minute AMRAP (“As Many Reps As Possible”). Your goal is to complete as many rounds of 20 lunges, 15 air squats, 10 ring rows, and 5 push-ups as you can in the 20 minute workout period. Everyone will be performing ring rows today, even our experienced community members. Remember, the more parallel you are to the floor, the more difficult the ring row. Make the appropriate adjustments so that the ring rows match your ability levels today. Work hard, and push for every last repetition!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
20 alternating lunges
15 air squats
10 ring rows
5 push-ups
Beginners can reduce the workout time and scale the movements and rep scheme as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
10 modified lunges
8 air squats or sit-to-stands
6 ring rows
4 wall push-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:
20 minute AMRAP:
16 alternating lunges
12 air squats
8 ring rows
4 kneeling push-ups or box push-ups
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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