Today’s WOD (workout of the day) is another AMRAP (As Many Reps As Possible). Today we will be performing rounds of 2 burpees, 4 toes-to-bar, 6 box jumps, and 8 kettlebell swings, trying to do as many rounds as possible in the 12 minute time limit. Because the rep numbers are small for each movement, try to keep your sets as unbroken as possible. Also, try to perform at a steady pace throughout the workout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
12 minute AMRAP:
2 burpees
4 toes-to-bar
6 box jumps (24in., 20in.)
8 American kettlebell swings (53lb, 35lb)
Like I said yesterday, AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, you may need to scale in other ways as well. Beginners can modify their burpees, perform toes-to-rig instead of toes-to-bar, lower the height of their box jumps, and perform Russian rather than American kettlebell swings. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute AMRAP:
2 elevated, no push-up burpees
4 toes-to-rig
6 box jumps to comfortable height
8 Russian kettlebell swings (20lb, 15lb)
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Feel free to modify your toes-to-bar to your current fitness level. You can also reduce the weight for the kettlebell swings or perform Russian rather than American kettlebell swings at the Rx weight. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
2 burpees
4 hanging knee lifts
6 box jumps to comfortable height
8 American kettlebell swings (35lb, 22lb) or Russian kettlebell swings (53lb, 35lb)
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 the 12 minute 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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