Your first reaction when seeing the following workout will probably be, “Eight minutes? What kind of workout can I get in only eight minutes?” Actually, a surprisingly tough one! For short WODs like today’s, the goal is to push yourself hard, so you get the most out of every minute. Don’t be surprised if you’re already worn out halfway through. Kettlebell swings and goblet squats have a way of sneaking up on you.
“AMRAP” stands for “As Many Rounds or reps As Possible.” The goal today is to get the most work done during the 8 minutes as you can. In this workout, you will increase the number of repetitions of each movement by 2 each round. So on round 1, you will perform 2 kettlebell swings and 2 goblet squats. On round 2, you will perform 4 KB swings and 4 goblet squats. On round 3, 6 and 6, and so on.
The numbers in parentheses beside the movements are the suggested weight to use. The weight for males is listed first, and the weight for females is listed second. As always, listen to your body and use a weight that is right for you. The weights listed are suggestions only.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
8 minute AMRAP:
2-4-6-8-10-... :
American KB swings (53, 35)
Goblet squats (53,35)
AMRAPs are nice because they 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. In this WOD, a beginner should pick a lighter kettlebell and perform Russian, rather than American, kettle swings. Also consider squatting to a target such as a plyo box or substituting air squats. You will get a good workout no matter which option you choose!
Scaled 1:
8 minute AMRAP:
2-4-6-8-10-... :
Russian KB swings (20, 15)
Goblet squats to plyo box (20, 15) or air squats
Many people will find that they can do the prescribed movements as long as they use a lighter weight. Feel free to pick whatever weight works for you! Another variation of today’s WOD might look like this:
Scaled 2:
8 minute AMRAP:
2-4-6-8-10-... :
American KB swings (35, 22)
Goblet squats to wall ball (35, 22)
Your score is the total number of reps you complete during the 8 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:
I’m a little behind because I was sick Tuesday, but this was a killer WOD. I completed 128 reps, Rx.