It’s a brand new week, Community Fitness Club! Our WOD (workout of the day) today will be a 20 minute AMRAP (As Many Reps As Possible). The goal of today’s workout is to complete as many rounds of 8 pull-ups, 8 box jumps, and 12 kettlebell swings as you can in the 18 minute time limit. We will then finish off the workout with a buy out of 100 flutter kicks. 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, from American kettlebell swings to Russian kettlebell swings, or you can lower the height of the box jumps or switch to box step-ups. 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 as prescribed (Rx):
Rx:
20 minute AMRAP:
8 pull-ups
8 box jumps (24 in., 20in.)
12 American kettlebell swings (53lb, 35lb)
Buy out: 100 flutter kicks (each leg counts as one rep)
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 lower the height of the box jumps. Just do your best out there! A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
4 ring rows
8 box jumps to a comfortable height
12 Russian kettlebell swings (20lb, 15lb)
Buy out: 100 flutter kicks (each leg counts as one rep)
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:
8 jumping pull-ups
8 box jumps (20 in., 20in.)
12 American kettlebell swings (35lb, 22lb)
Buy out: 100 flutter kicks (each leg counts as one rep)
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. The flutter kicks are a bonus, but you can also record how long it took you to finish them if you desire. 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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