We will end the week with a 15 minute AMRAP (“As Many Reps As Possible”) containing box jumps, kettlebell deadlifts, air bike, and push-ups. If you’re feeling tired after a long week of working out, feel free to move a little slower and take longer breaks. If you’re feeling strong, push hard and get in as many reps as possible!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
10 box jumps (24in., 20in.)
20 kettlebell deadlifts (71lb, 53lb)
8/6 calorie air bike
8 push-ups
Beginners please modify today’s workout as needed, especially if you’ve been working out all week. If your body doesn’t want to jump, you can replace the box jumps with box step-ups. If kettlebell deadlifts are difficult for you, reduce the number of repeitions. Like I said on Monday, the goal is to do something. You don’t have to do everything. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
10 box jumps or 10 box step-ups to a comfortable height
12 kettlebell deadlifts (20lb, 15lb)
6/4 calorie air bike
6 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:
15 minute AMRAP:
10 box jumps to a comfortable height
20 kettlebell deadlifts (53lb, 35lb)
8/6 calorie air bike
8 kneeling or box push-ups or 4 regular push-ups
Your score is the total number of rounds and reps you complete during the 15 minute AMRAP. 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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