Today’s WOD is an AMRAP (As Many Reps As Possible) in which the goal is to complete as many rounds of ten burpees, ten kettlebell deadlifts, ten Russian kettlebell swings, and ten box jumps as you can during the 15 minute time limit. The kettlebell deadlifts will strengthen your legs and back; the Russian kettlebell swings will increase your muscular power; the box jumps will increase your explosiveness; and the burpees will get you good and sweaty. Combined, these four movements will help you become a better overall athlete!
If you are an experienced athlete and feel capable, please perform the following WOD. Notice that the kettlebell swings are Russian, that is swung to eye level, and heavier than usual. Also, make sure you stand all the way up at the top of each box jump!
Experienced:
15 minute AMRAP:
10 burpees
10 kettlebell deadlifts (71lb, 53lb)
10 Russian kettlebell swings (71lb, 53lb)
10 box jumps (24in., 20in.)
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 kettlebell weight that they can perform safely. Don’t worry about performing heavy swings; pick a weight that you can swing with good form. Also, if your joints aren’t up for jumping today, consider substituting box step-ups instead. 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!
Scaled 1:
15 minute AMRAP:
10 elevated, no push-up burpees
10 kettlebell deadlifts (20lb, 15lb)
10 Russian kettlebell swings (20lb, 15lb)
10 box jumps or box step-ups to a comfortable height
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:
10 step-back burpees
10 kettlebell deadlifts (53lb, 35lb)
10 Russian kettlebell swings (53lb, 35lb)
10 box jumps to a comfortable height
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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