It’s Monday, Community Fitness Club! Let’s kick off the week with an AMRAP (“As Many Reps As Possible”). The goal today is to complete as many rounds of 5 toes-to-bar, 10 burpees, 15 goblet squats, and 20 kettlebell swings as you can in the 20 minute workout period. Pick a kettlebell weight where you can continue to do large sets of kettlebell swings even late into the workout. This workout will get tough, but try to keep moving. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
5 toes-to-bar
10 burpees
15 goblet squats (53lb, 35lb)
20 American kettlebell swings (53lb, 35lb)
Beginners can make today’s workout more accessible by modifying the rep scheme, scaling the toes-to-bar and burpees, and reducing the weight for the goblet squats and kettlebell swings. A beginner’s version of today’s workout could look like this:
Scaled 1:
18 minute AMRAP:
4 toes-to-rig
8 elevated, no push-up burpees
12 goblet squats (15lb, 10lb) or air squats or sit-to-stands
16 Russian kettlebell swings (15lb, 10lb)
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:
20 minute AMRAP:
5 hanging leg raises
10 step-back burpees
15 goblet squats (35lb, 22lb)
20 American kettlebell swings (35lb, 22lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total number of rounds and repetitions you complete during today’s workout. If you’d 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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