Today’s WOD is a quick AMRAP (“As Many Reps As Possible”). We will complete as many rounds of 8 dumbbell walking lunges, 12 American kettlebell swings, and 16 sit-ups as we can in 12 minutes. This one will fly by quickly, so really push hard to get in as many rounds and repetitions as possible!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
8 dumbbell walking lunges (50lb, 35lb)
12 American kettlebell swings (53lb, 35lb)
16 abmat sit-ups
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. Consider modifying your lunges and sit-ups and performing Russian rather than American kettlebell swings. You can also modify the WOD’s rep scheme. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
8 modified lunges
12 Russian kettlebell swings (20lb, 15lb)
8 anchored or assisted sit-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:
12 minute AMRAP:
8 dumbbell walking lunges (35lb, 25lb)
12 American kettlebell swings (35lb, 22lb)
12 abmat sit-ups
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 the 12 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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