Today’s workout is an AMRAP (“As Many Reps As Possible”) in which you will perform as many rounds of 20 double unders, 3 inchworm push-ups, 15 kettlebell swings, and 10 up and down planks as you can in 16 minutes. The sets are small, so try to keep them unbroken, and really push to get in as many rounds and repetitions as possible!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
16 minute AMRAP:
20 double unders
3 inchworm push-ups
15 American kettlebell swings (53lb, 35lb)
10 up and down planks
Beginners can modify today’s workout in several ways to make it more accessible. First, please feel free to perform regular single unders or imaginary jump rope instead of double unders. Inchworms can be done instead of inchworm push-ups, and Russian kettlebell swings can replace the American kettlebell swing. Also, plank hold can be substituted for the up and down planks. Finally, the rep scheme can be altered to better align with your current fitness abilities. A beginner’s version of today’s workout could look like this:
Scaled 1:
16 minute AMRAP:
10 single unders or 30 imaginary jump rope
2 inchworms
12 Russian kettlebell swings (20lb, 15lb)
20 second plank hold
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:
16 minute AMRAP:
10 double unders or 40 single unders
3 inchworms to kneeling push-ups
15 American kettlebell swings (35lb, 22lb)
10 up and down planks
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 repetitions you complete in the 16 minute AMRAP. 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:
Comments