The goal of today’s workout is simple: Complete as many rounds of 12 kettlebell deadlifts, 8 Russian kettlebell swings, and 4 box jump overs as you can in 12 minutes. Modify as needed so that you can move quickly with minimal rest. However, as always, please be careful during the box jump overs! A few extra repetitions is not worth an injured shin!
Please notice that we are performing box jump overs instead of box jumps today. This means that you do not have to stand all the way up when you land on the box. Feel free to stay low before stepping or hopping off the other side of the box.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
12 kettlebell deadlifts (71lb, 53lb)
8 Russian kettlebell swings (71lb, 53lb)
4 box jump overs (24in., 20in.)
If this type of workout is new to you, please modify the movements as needed. Pick a height for the box jumps and a kettlebell weight that feels comfortable for you. Remember, you can also substitute box step-ups if you don’t feel up to jumping today. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
12 kettlebell deadlifts (20lb, 15lb)
8 Russian kettlebell swings (20lb, 15lb)
4 box jump overs to a comfortable height
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:
12 kettlebell deadlifts (53lb, 35lb)
8 Russian kettlebell swings (53lb, 35lb)
4 box jump overs to a comfortable height
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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