Christmas is almost here! I hope this week’s workouts help get you into the spirit of the season. Today’s workout is an AMRAP (“As Many Rounds As Possible”) that I’ve dubbed “Christmas Carol Medley.” It consists of three movements - rowing for calories, kettlebell swings, and wall balls - and each movement comes with its own Christmas carol that you can sing during the WOD. (Or not!) Without further ado, here are the carols:
Kettlebells (to the tune of “Jingle Bells”)
Kettlebells, kettlebells,
Stronger every day.
Oh what fun it is to swing
Kettlebells this way!
Deck the Wall Balls (to the tune of “Deck the Halls”)
Deck the walls with medicine balls,
Fa la la la la, la la la la.
Catch it quick before it falls!
Fa la la la la, la la la la.
Rowing Wonderland (to the tune of “Winter Wonderland”)
The timer rings, are you listening?
In the gym, sweat is glistening.
A beautiful sight,
We’re happy tonight,
Rowing in a winter wonderland.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Christmas Carol Medley
Rx:
16 minute AMRAP:
12 calorie row
25 American kettlebell swings (53lb, 35lb)
19 wall balls (20lb, 14lb)
Beginners can scale the weight of the kettlebell swings and the wall balls in this workout. I also suggest performing Russian rather than American kettlebell swings for beginner athletes. If you struggle with wall balls, please substitute dumbbell thrusters.
Scaled 1:
16 minute AMRAP:
12 calorie row
25 American kettlebell swings (20lb, 15lb)
19 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb)
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:
16 minute AMRAP:
12 calorie row
25 American kettlebell swings (35lb, 22lb)
19 wall balls (14lb, 10lb)
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 in 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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