It’s Monday, Community Fitness Club! Let’s get the week off to a great start with a fun 20 minute AMRAP (As Many Reps As Possible). The goal of today’s workout is to complete as many rounds of 20 kettlebell swings, 15 wall balls, 10 sit-ups, and 5 calories on the air bike as you can in the 20 minute time limit. Push hard, and get in as many rounds and reps as you can today! It’s tough, but you can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
20 American kettlebell swings (53lb, 35lb)
15 wall balls (20lb, 14lb)
10 abmat sit-ups
5 calorie air bike
Beginners can modify the rep scheme and scale the movements in today’s WOD. Russian kettlebell swings should be performed instead of American kettlebell swings, and anchored or assisted sit-ups can replace regular abmat sit-ups. Remember, if wall balls are still hard for you, just focus on doing the best you can. You don’t have to throw the ball really high or squat really low. Whatever you can do today is good enough. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
12 Russian kettlebell swings (20lb, 15lb)
9 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb) or sit-to-stands
6 anchored or assisted sit-ups
3 calorie air bike
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:
20 American kettlebell swings (35lb, 22lb)
15 wall balls (14lb, 10lb)
10 abmat sit-ups
5 calorie air bike
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 reps 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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