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 25 wall balls, 20 kettlebell swings, 15 calories on the rower, and 10 toes-to-bar 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 as prescribed (Rx):
Rx:
20 minute AMRAP:
25 wall balls (20lb, 14lb)
20 American kettlebell swings (53lb, 35lb)
15 calorie row
10 toes-to-bar
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 toes-to-rig or toes-to-wall can replace toes-to-bar. 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:
15 wall balls (10lb, 10lb)
12 Russian kettlebell swings (20lb, 15lb)
9 calorie row
6 toes-to-rig
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:
20 minute AMRAP:
25 wall balls (14lb, 10lb)
20 American kettlebell swings (35lb, 22lb)
15 calorie row
10 hanging knee raises
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 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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