It’s a brand new week, Community Fitness Club, and our WOD (workout of the day) will be a 20 minute AMRAP (As Many Reps As Possible). The goal of today’s workout is to complete as many rounds of 5 pull-ups, 10 kettlebell swings, and 20 lunges as you can in the 20 minute time limit. Today’s workout is on the longer side, so be prepared to modify as you get tired. You can switch from pull-ups to ring rows and from American kettlebell swings to Russian kettlebell swings. Do what you need to do to make it to the end!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
5 pull-ups
10 American kettlebell swings (53lb, 35lb)
20 lunges
Scale the movements in today’s workout to your current fitness abilities. A beginner can perform ring rows instead of pull-ups, Russian kettlebell swings instead of American kettlebell swings, and can modify the lunges by using a wall or chair for support, by taking smaller steps, or by not lowering the back knee as close to the floor. Just do your best out there! A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
3 ring rows
6 Russian kettlebell swings (20lb, 15lb)
12 modified lunges
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 jumping pull-ups
10 American kettlebell swings (35lb, 22lb)
20 lunges
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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