FAT AMY - compliments of our own little Amy
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
With a running clock, as fast as possible perform the work in the order written.
Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.
Tips and Strategy
In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.
Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.
Intended Stimulus
“Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.
Post “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first epic novel.
Scaling Options
This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.
Beginner
For Time:
40 Air Squats
5 Burpees
30 Sit-Ups
5 Burpees
20 Lunges (alternating legs)
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
10 meter Bear Crawl
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
20 Lunges (alternating legs)
5 Burpees
30 Sit-Ups
5 Burpees
40 Air Squats
