AMRAP stands for “As Many Reps As Possible.” Today’s workout consists of three 5-minute AMRAPs separated by three minute rest periods between sets. During each five minute period you will complete as many repetitions of 9 kettlebell swings, 6 box jumps, and 3 burpees as you can. You will then rest for three minutes before continuing on to the next AMRAP.
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:
9 American kettlebell swings (53lb, 35lb)
6 box jumps
3 burpees
*Rest 3 minutes between rounds
Beginners should perform Russian rather than American kettlebell swings and reduce the weight of the kettlebell. They can also modify the burpees and lower the box jumps. A beginner’s version of today’s workout could look like this:
Scaled 1:
Three 5-minute AMRAPs in 21 minutes:
9 Russian kettlebell swings (15lb, 10lb)
6 box jumps to a comfortable height
3 elevated, no push-up burpees
*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:
9 American kettlebell swings (35lb, 22lb)
6 box jumps to a comfortable height
3 step-back burpees
*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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