Today’s WOD is a quick, challenging AMRAP ("As Many Reps As Possible") containing lunges, box jumps, kettlebell swings, and sit-ups. Though the goal of today’s workout is to perform as many repetitions as you can, please be cautious on the box jumps. It is easy to miss a jump and hurt yourself as you get tired. A higher score is never worth injuring yourself!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
16 minute AMRAP:
20 alternating lunges
20 box jumps (24in., 20in.)
20 American kettlebell swings (53lb, 35lb)
20 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. If this type of workout is new to you, consider performing Russian rather than American kettlebell swings, reducing the height of your box, and modifying your lunges and sit-ups. You can also modify the WOD’s rep scheme. A beginner’s version of today’s WOD could look like this:
Scaled 1:
16 minute AMRAP:
10 modified lunges
10 box jumps or box step-ups to comfortable height
10 Russian kettlebell swings (20lb, 15lb)
10 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:
16 minute AMRAP:
20 alternating lunges
20 box jumps to a comfortable height
20 American kettlebell swings (35lb, 22lb)
20 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 16 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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