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by Lisa Reither

“Homebody”

verified

Home WOD/COVID-19 Workers Tribute

1.3K 129
  • AMRAP in 19 minutes
  • 4 Wall Walks
  • 14 Jumping Air Squats
  • 24 Mountain Climbers (Right+Left = 1)
  • 34 Jumping Jacks

On a 19-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 19-minute clock stops.

Intended Stimulus: The movements in this workout are very accessible (not technical) but the time domain is on the longer side which requires most athletes to pace about 80-85% to avoid burning out. Go too fast and you’ll find yourself taking breaks between sets with long transitions between movements. The goal is to stay steady, go unbroken for each movement for as long as possible (1-2 sets on Wall Walks and 2-3 sets on Mountain Climbers is ok with short rests). Keep the transitions between each movement under 5-10 seconds. Wall Walks and Mountain Climbers will tax your core and shoulders while Jumping Air Squats and Jumping Jacks will engage your legs and glutes. If you don’t think you’ll be able to do each set unbroken, consider scaling.

Scaling Options:

Beginner
AMRAP in 19 minutes
8 Inchworms (with Push-Up)
10 Air Squats
12 Sit-Ups
14 Jumping Jacks (without Arms)

Intermediate
AMRAP in 19 minutes
2 Wall Walks
12 Jumping Air Squats
22 Mountain Climbers (left+right=2)
32 Jumping Jacks

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Background: This workout was inspired by the medical professionals and essential workers keeping our communities safe and healthy during the COVID-19 pandemic (hence 19 minutes), and also to inspire all the people quarantined and sheltering in place.

Most people working out at home don’t have much equipment but with this workout all you need is drive. This aerobic piece involves zero equipment and targets both the upper and lower body.
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