Today’s WOD is an 18 minute AMRAP (As Many Rounds As Possible) that consists of burpees, heavy Russian kettlebell swings, and box jumps. Kettlebell swings increase your muscular power; box jumps increase your explosiveness; and burpees work your full body. Combined, these three movements will help you become a better overall athlete.
The numbers in parentheses beside the movements are the suggested kettlebell weights and box heights to use. The measurements for males are listed first, and the measurements for females are listed second.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx). Notice that the kettlebell swings are Russian, that is swung to eye level, and heavier than usual. Also, make sure you stand all the way up at the top of each box jump!
Rx:
18 minute AMRAP:
3 burpees
5 Russian kettlebell swings (71lb, 53lb)
10 box jumps (24in., 20in.)
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Beginners should pick a kettlebell weight that they can perform safely. Don’t worry about performing heavy swings; pick a weight that you can swing with good form. Also, if your joints aren’t up for jumping today, consider substituting box step-ups instead. You can hold on to your kettlebell during these step-ups for added difficulty or perform then with your body weight only. Choose the option that is right for you today!
Scaled 1:
18 minute AMRAP:
3 elevated, no push-up burpees
5 Russian kettlebell swings (20lb, 15lb)
10 box jumps to comfortable height
Modify today’s workout to your current fitness level. Pick the kettlebell weight and burpee modification that is right for you, and jump to a height that you are comfortable with. Another variation of today’s WOD might look like this:
Scaled 2:
3 step-back burpees
5 Russian kettlebell swings (53lb, 35lb)
10 box jumps to comfortable height
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 reps you complete during the 13 minute AMRAP. If you would 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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