For today’s workout, you will complete as many rounds of 25 kettlebell swings, 20 box jumps, 15 kettlebell deadlifts, 10 handstand push-ups, and 5 pull-ups as you can during the 18 minute workout period. Even though the goal is to go fast, please be mindful of your form throughout the workout. Be careful doing your box jumps, and stand up all the way at the top of each one. Keep a flat back during your kettlebell deadlifts, and pick appropriate modifications for the handstand push-ups and pull-ups.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute AMRAP:
25 American kettlebell swings (53lb, 35lb)
20 box jumps (24in. 20in.)
15 kettlebell deadlifts (53lb, 35lb)
10 handstand push-ups
5 pull-ups
Beginners can modify the rep scheme, movements, and weights. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
20 Russian kettlebell swings (20lb, 15lb)
16 box jumps or box step-ups to a comfortable height
12 kettlebell deadlifts (20lb, 15lb)
8 seated dumbbell presses (8lb, 3lb)
4 ring rows
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:
18 minute AMRAP:
25 American kettlebell swings (35lb, 22lb)
20 box jumps to a comfortable height
15 kettlebell deadlifts (35lb, 22lb)
10 box handstand push-ups or handstand kick-ups
5 jumping pull-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 workout. 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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