Today’s WOD is a quick, challenging AMRAP (As Many Reps As Possible) containing box jumps and kettlebell swings. 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 box jump and hurt yourself as you tire. Switch to box step-ups if you need to. Also, pay extra attention to your form as you perform the kettlebell swings and pick an appropriate weight for you. A higher score is never worth injuring yourself!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 minute AMRAP:
5 box jumps (24in., 20in.)
10 American kettlebell swings (53lb, 35lb)
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, please modify both the movements and the weights. Perform Russian rather than American kettlebell swings, and pick a box or step height that is right for you. If jumping doesn’t feel good today, you can perform box step-ups rather than box jumps. A beginner’s version of today’s WOD could look like this:
Scaled 1:
10 minute AMRAP:
5 box jumps or box step-ups to comfortable height
10 Russian kettlebell swings (20lb, 15lb)
Perhaps something between the Rx 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:
10 minute AMRAP:
5 box jumps (20in., 20in.)
10 American kettlebell swings (35lb, 22lb)
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 number of rounds and reps you complete during the 10 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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