How are you doing, Community Fitness Club? Can you believe it's February already? Let’s get the month off to a sweaty start with a twenty minute workout containing burpees, squats, and kettlebell swings. Today’s workout is an AMRAP (As Many Reps As Possible) which means that we will be trying to complete as many rounds of 20 burpees, 10 goblet squats, and 10 Russian kettlebell swings as we can in the 20 minute time limit. Even though we are trying to get in as much work as possible, pick a weight for your goblet squats and kettlebell swings that is challenging. It is okay if you need to take short breaks throughout today’s WOD.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
20 minute AMRAP:
20 burpees
10 goblet squats (71lb, 53lb)
10 Russian kettlebell swings (71lb, 53lb)
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, today’s WOD might need a little extra modifying to make it doable for a beginner athlete. To make the workout more accessible, consider shortening the total workout time, modifying the rep scheme, scaling the burpees, and reducing the weight for the goblet squats and kettlebell swings. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
10 elevated, no push-up burpees
5 goblet squats to a plyo box (22lb, 20lb)
5 Russian kettlebell swings (22lb, 20lb)
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:
20 step-back burpees
10 goblet squats (53lb, 35lb)
10 Russian kettlebell swings (53lb, 35lb)
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 repetitions 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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