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 10 burpees, 20 goblet squats, and 20 kettlebell swings as you can in the 20 minute workout period. The burpees especially will get tough today, 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:
10 burpees
20 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 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:
8 elevated, no push-up burpees
12 goblet squats (15lb, 10lb) or air squats or sit-to-stands
12 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:
10 step-back burpees
20 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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