We will end the week with a challenging 25 minute AMRAP (As Many Reps As Possible) that consists of rowing, kettlebell swings, box jumps, and wall balls. The goal of today’s workout is to complete as much work as possible, so work hard and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
25 minute AMRAP:
250 meter row
20 American kettlebell swings (53lb, 35lb)
15 box jumps (24in., 20in.)
10 wall balls (20lb, 14lb)
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Beginners can shorten the total length of the workout and reduce the height of the box jumps. I also suggest that beginners perform Russian rather than American kettlebell swings. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
250 meter row
20 Russian kettlebell swings (20lb, 15lb)
15 box jumps to comfortable height
10 wall balls (10lb, 10lb)
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:
25 minute AMRAP:
250 meter row
20 American kettlebell swings (35lb, 22lb)
15 box jumps (20in., 20in.)
10 wall balls (14lb, 10lb)
Your score is the number of rounds and reps you complete during the 25 minute AMRAP. Count each 10 meters you row as 1 rep. 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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