Today’s workout is a 12 minute AMRAP (“As Many Reps As Possible”). The goal is to perform as many rounds of 5 pull-ups, 6 up and down planks, 7 box jumps, and 8 abmat sit-ups as you can in 12 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, but stay safe as well!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
5 pull-ups
6 up and down planks
7 box jumps (24in., 20in.)
8 abmat sit-ups
AMRAPs scale automatically, since a beginner will naturally perform fewer reps than an advanced athlete. However, beginners can make other modifications as well. You can substitute ring rows for pull-ups, 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:
12 minute AMRAP:
4 ring rows
15 second plank hold
6 box jumps or box step-ups to a comfortable height
7 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:
12 minute AMRAP:
5 jumping or banded pull-ups
6 up and down planks
7 box jumps to a comfortable height
8 abmat sit-ups
Your score is the total number or rounds and repetitions you complete during today’s 12 minute workout.
Not sure what some of the movements are? Click on the following links for more information: