Today’s WOD is an AMRAP (“As Many Reps As Possible”) in which the goal is to complete as many rounds of 5 burpees, 10 kettlebell deadlifts, 5 box jumps, and 10/8 calories on the air bike as you can during the 15 minute time limit. The kettlebell deadlifts will strengthen your legs and back; the box jumps will increase your explosiveness; and the burpees and the air bike will get you good and sweaty. Combined these four movements will help you become a better overall athlete, so work hard and get it done!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
5 burpees
10 kettlebell deadlifts (71lb, 53lb)
5 box jumps (24in., 20in.)
10/8 calorie air bike
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. Beginners should pick a burpee modification and kettlebell weight that they can perform safely. Also, if you aren’t up for jumping today, consider substituting box step-ups for the box jumps. You can hold on to your kettlebell during these step-ups for added difficulty or perform them with your body weight only. Choose the options that are right for you today! A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
5 elevated, no push-up burpees
8 kettlebell deadlifts (20lb, 15lb)
5 box jumps or 10 box step-ups to a comfortable height
8/6 calorie air bike
Modify today’s workout to your current fitness level. Pick the kettlebell weight and burpee modification that is right for you, and jump to a height that you are comfortable with. Another variation of today’s WOD might look like this:
Scaled 2:
15 minute AMRAP:
5 step-back burpees
10 kettlebell deadlifts (53lb, 35lb)
5 box jumps to a comfortable height
10/8 calorie air bike
Your score is the total number of rounds and reps you complete during the 15 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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