Today’s workout is a cardio-challenging AMRAP (“As Many Reps As Possible”) in which you’ll perform as many rounds of 20 double unders, 10 box jumps, and 15 kettlebell swings as you can in the 15 minute workout period. Push hard, and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
20 double unders
10 box jumps (24in., 20in.)
15 American kettlebell swings (53lb, 35lb)
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it may also be necessary to scale other aspects of the workout. In today’s WOD, a beginner can perform single unders or imaginary jump rope instead of double unders and Russian kettlebell swings instead of American kettlebell swings. The rep scheme can also be modified. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
15 single unders or 30 imaginary jump rope
8 box jumps or box step-ups to a comfortable height
12 Russian kettlebell swings (20lb, 15lb)
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:
15 minute AMRAP:
10 double unders or 40 single unders
10 box jumps to a comfortable height
15 American kettlebell swings (35lb, 22lb)
Your score is the total number of rounds and reps you complete during the 15 minute AMRAP. If you would 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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