Today’s workout is an AMRAP (“As Many Reps As Possible”) in which we will perform as many rounds of 5 Russian kettlebell swings and 5 box jumps as we can in 14 minutes. Kettlebell swings will increase your muscular power, while box jumps will increase your explosiveness. Combined, these two 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:
14 minute AMRAP:
5 Russian kettlebell swings (71lb, 53lb)
5 box jumps (24in., 20in.)
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 this winter day, 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 option that is right for you!
Scaled 1:
14 minute AMRAP:
5 Russian kettlebell swings (20lb, 15lb)
5 box jumps or 6 box step-ups to a comfortable height
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:
14 minute AMRAP:
5 Russian kettlebell swings (53lb, 35lb)
5 box jumps (24in., 20in.)
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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