Today’s workout is a cardio-challenging AMRAP (“As Many Reps As Possible”) in which you’ll perform as many rounds of 9/6 calories on the air bike and 12 kettlebell swings as you can in the 12 minute workout period. Push hard, and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
9/6 calorie air bike
12 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 modify the rep scheme and perform Russian kettlebell swings instead of American kettlebell swings. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
6/4 calorie air bike
8 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:
12 minute AMRAP:
9/6 calorie air bike
12 American kettlebell swings (35lb, 22lb)
Your score is the total number of rounds and reps you complete during the 12 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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