Thursday -10/1/20
- Ellie
- Sep 26, 2020
- 2 min read
Happy October, Community Fitness Club! Today’s WOD is an 18 minute AMRAP (As Many Rounds As Possible). The goal today is to complete as many rounds of ten burpees, ten Russian kettlebell swings, and ten box jumps as you can during the 18 minute time limit. The kettlebell swings will increase your muscular power; the box jumps will increase your explosiveness; and the burpees will get you good and sweaty. 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. These numbers are suggestions only. Pick the weights and heights that work best for you.
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:
10 burpees
10 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 them with your body weight only. Choose the option that is right for you today!
Scaled 1:
18 minute AMRAP:
10 elevated, no push-up burpees
10 Russian kettlebell swings (20lb, 15lb)
10 box jumps or box step-ups 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:
18 minute AMRAP:
10 step-back burpees
10 Russian kettlebell swings (53lb, 35lb)
10 box jumps (20in., 20in.)
Your score is the number of rounds and reps you complete during the 18 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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