As you’ve probably noticed, I like to end the week with an AMRAP. Today’s workout will consist of two 4-minute AMRAPs with two minutes of rest in between. During the first AMRAP, you will perform as many kettlebell swings as possible. Break up the kettlebell swings however you desire. You might find that doing smaller sets with shorter breaks is more efficient than going for al all-out effort each time. During the second AMRAP, you will row for as many calories as possible. Remember, if you’re feeling tired after a long week of working out, you can take it a little slower and lighter and use today’s WOD as an active recovery day.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 minute AMRAP:
American kettlebell swings (53lb, 35lb)
*Rest 2 minutes
4 minute AMRAP:
Calorie row
Beginners should perform Russian rather than American kettlebell swings and use a lighter weight kettlebell. A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 minute AMRAP:
Russian kettlebell swings (20lb, 15lb)
*Rest 2 minutes
4 minute AMRAP:
Calorie row
Perhaps something between the Rx 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:
4 minute AMRAP:
American kettlebell swings (35lb, 22lb)
*Rest 2 minutes
4 minute AMRAP:
Calorie row
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the number of reps you complete during the two 4-minute AMRAPs. If you would 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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