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 10 kettlebell swings, 10 kettlebell box step-ups, and 5 burpees as you can. The kettlebell can be held in any way you like during the box step-ups: at your side, in a goblet position, or at your shoulder. You will then rest for three minutes before continuing on to the next AMRAP.
To time today’s workout using the SmartWOD timer app: (1) Press TABATA. (2) Select “3” rounds of “5:00” work and “3:00” rest. (3) Press START TIMER.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Three 5-minute AMRAPs in 21 minutes:
10 American kettlebell swings (53lb, 35lb)
10 kettlebell box step-ups (24in., 20)
5 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 step-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
Three 5-minute AMRAPs in 21 minutes:
10 Russian kettlebell swings (15lb, 10lb)
10 kettlebell box step-ups to comfortable height
5 elevated, no push-up burpees
*Rest 3 minutes between rounds
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:
Three 5-minute AMRAPs in 21 minutes:
10 American kettlebell swings (35lb, 22lb)
10 kettlebell box step-ups (20in., 20in.)
5 step-back burpees
*Rest 3 minutes between rounds
Your score is the 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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