We made it to August, Community Fitness Club! Let’s kick off the month with an eighteen minute AMRAP. AMRAP stands for “As Many Reps As Possible.” That means that in today’s workout we will complete as many rounds of 10 kettlebell deadlifts, 10 kettlebell swings, and 10 sit-ups as we can during the 18 minute workout period. This workout is a tough one, so take breaks as necessary, and remember that it is always okay to modify, even mid-workout. Switching to a lighter kettlebell, substituting Russian for American kettlebell swings, and reducing the number of sit-ups each round are all good ways to scale today’s workout. Do what works for you.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute AMRAP:
10 kettlebell deadlifts (53lb, 35lb)
10 American kettlebell swings (53lb, 35lb)
10 abmat sit-ups
Beginners can scale today’s WOD in several different ways. The length of the AMRAP can be shortened; the weight of the kettlebell can be lightened; Russian kettlebell swings can be substituted for American kettlebell swings; and the sit-ups can be modified. Also consider using plates or a step to raise the kettlebell a little off the floor during the kettlebell deadlifts. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
10 kettlebell deadlifts (15lb, 10lb)
10 Russian kettlebell swings (15lb, 10lb)
5 anchored or assisted sit-ups
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:
18 minute AMRAP:
10 kettlebell deadlifts (35lb, 22lb)
10 American kettlebell swings (35lb, 22lb)
10 abmat sit-ups
Your score is the total number of rounds and repetitions 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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