Today’s workout is a 12 minute AMRAP ("As Many Reps As Possible"). The goal today is to complete as many rounds of 10 kettlebell deadlifts, 10 kettlebell swings, and 20 alternating lunges as you can during the 12 minute workout period. The deadlifts are light today, but still be mindful of your form. Move quickly but carefully throughout the workout, and scale as needed. You will still get in a good workout even if you modify the movements, weights, or rep scheme!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
10 kettlebell deadlifts (53lb, 35lb)
10 American kettlebell swings (53lb, 35lb)
20 alternating lunges
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 can perform Russian instead of American kettlebell swings and can also modify the lunges and rep scheme as needed. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
6 kettlebell deadlifts (20lb, 15lb)
6 Russian kettlebell swings (20lb, 15lb)
12 modified lunges
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:
10 kettlebell deadlifts (35lb, 22lb)
10 American kettlebell swings (35lb, 22lb)
20 alternating lunges
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 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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