Today’s workout is a short 12 minute AMRAP (“As Many Reps As Possible”). The goal is to complete as many rounds of 5 deadlifts, 10 Russian kettlebell swings, and 20 double unders as you can in the 12 minute time limit.
Be thoughtful when picking the weights for today’s workout. The rounds are short, so you will be completing more repetitions of each movement than you might think. Pick a weight for the deadlifts that you can safely lift quickly for approximately 50 repetitions. Pick a weight for the Russian kettlebell swings where you can complete 10 repetitions unbroken throughout the whole 12 minute workout.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
5 deadlifts (225lb, 155lb)
10 Russian kettlebell swings (71lb, 53lb)
20 double unders
Beginners can substitute kettlebell deadlifts for barbell deadlifts and can use a lighter kettlebell for the Russian kettlebell swings. They can also substitute single unders or imaginary jump rope for double unders. Pick scaling options that allow you to move through each round quickly. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
5 kettlebell deadlifts (35lb, 22lb)
10 Russian kettlebell swings (15lb, 10lb)
20 imaginary jump rope or 10 single unders
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:
12 minute AMRAP:
5 deadlifts (125lb, 95lb)
10 Russian kettlebell swings (53lb, 35lb)
10 double unders or 30 single unders
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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