Today’s workout is a 16 minute AMRAP (“As Many Reps As Possible”). The goal of today’s WOD is to complete as many rounds of 20 kettlebell deadlifts, 10 Russian kettlebell swings, 20 double unders, and 10 push-ups as you can in the 16 minute time limit. Be thoughtful when picking the weight of your kettlebell for today’s workout. Pick a weight that is challenging but doable for the whole workout.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
16 minute AMRAP:
20 kettlebell deadlifts (71lb, 53lb)
10 Russian kettlebell swings (71lb, 53lb)
20 double unders
10 push-ups
Beginners can use a lighter kettlebell for today’s workout. You can also substitute single unders or imaginary jump rope for double unders and wall push-ups for regular push-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
20 kettlebell deadlifts (15lb, 10lb)
10 Russian kettlebell swings (15lb, 10lb)
20 imaginary jump rope or 10 single unders
10 wall push-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:
16 minute AMRAP:
20 kettlebell deadlifts (53lb, 35lb)
10 Russian kettlebell swings (53lb, 35lb)
10 double unders or 40 single unders
10 kneeling push-ups or box push-ups
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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