Today’s workout is a 12 minute AMRAP (“As Many Reps As Possible”). The goal today is to complete as many rounds of 20 kettlebell swings, 30 alternating lunges, and 40 double unders as you can during the 12 minute workout period. Move quickly but carefully throughout the workout, and scale as needed. You will still get in a good workout even if you modify the movements, weights, or rep scheme!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
20 American kettlebell swings (53lb, 35lb)
30 alternating lunges
40 double unders
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 can perform Russian instead of American kettlebell swings, single unders or imaginary jump rope instead of double unders, and can also modify the lunges and the rep scheme as needed. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
15 Russian kettlebell swings (20lb, 15lb)
20 modified lunges
20 single unders or 40 imaginary jump rope
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:
20 American kettlebell swings (35lb, 22lb)
30 alternating lunges
20 double unders or 80 single unders
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 total number of rounds and reps 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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