TGIF, Community Fitness Club! We’ll finish off the week with a workout consisting of three 5-minute AMRAPs (“As Many Reps As Possible”) separated by a 3 minute rest period between each set. During each 5 minute period you will complete as many repetitions of 12 kettlebell swings, 6 box jumps, and 24 double unders as you can. You will then rest for 3 minutes before continuing on to the next AMRAP. There’s a significant rest period between each AMRAP, so really try to push your pace during the workout periods!
To time today’s workout using the SmartWOD timer app:
Press “TABATA”.
Select “3 rounds of 5:00 work and 3:00 rest”.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Three 5-minute AMRAPs in 21 minutes:
12 American kettlebell swings (53lb, 35lb)
6 box jumps (24in., 20in.)
24 double unders
*Rest 3 minutes between rounds
Beginners should perform Russian rather than American kettlebell swings and reduce the weight of the kettlebell. They can also perform single unders or imaginary jump rope rather than double unders. A beginner’s version of today’s workout could look like this:
Scaled 1:
Three 5-minute AMRAPs in 21 minutes:
12 Russian kettlebell swings (15lb, 10lb)
6 box jumps to a comfortable height
12 single unders or 24 imaginary jump rope
*Rest 3 minutes between rounds
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:
Three 5-minute AMRAPs in 21 minutes:
12 American kettlebell swings (35lb, 22lb)
6 box jumps to a comfortable height
12 double unders or 36 single unders
*Rest 3 minutes between rounds
Your score is the total number of rounds and reps you complete during the three 5-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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