It’s Monday, Community Fitness Club! Our first workout of the week is an AMRAP (“As Many Reps As Possible”) and consists of as many rounds of 12 Russian kettlebell swings, 8 wall balls, and 4 burpees as you can complete in 16 minutes. Each round is short, so pace yourself, try to keep your sets unbroken, and just keep moving. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
16 minute AMRAP:
12 Russian kettlebell swings (53lb, 35lb)
8 wall balls (20lb, 14lb)
4 burpees
Beginners can modify the burpees and the wall balls and reduce the weight of the kettlebell swings in today’s WOD. The rep scheme can also be scaled. You know your body best! Do what’s right for you! A beginner’s version of today’s WOD could look like this:
Scaled 1:
16 minute AMRAP:
9 Russian kettlebell swings (20lb, 15lb)
6 wall balls (10lb, 10lb), wall ball goblet squats (10lb, 10lb), or sit-to-stands
3 elevated, no push-up burpees
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:
16 minute AMRAP:
12 Russian kettlebell swings (35lb, 22lb)
8 wall balls (14lb, 10lb)
4 step-back burpees
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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