We made it to March, Community Fitness Club! For the first WOD (“Workout Of the Day”) of the new month, we will complete a 16 minute AMRAP (“As Many Reps As Possible”). This means that the goal of today’s workout is to complete as many rounds of 20 double unders, 16 kettlebell deadlifts, 12 kettlebell swings, 8 kettlebell box step-ups, and 4 wall walks as you can during the 16 minute workout period. Work hard! You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
16 minute AMRAP:
20 double unders
16 kettlebell deadlifts (53lb, 35lb)
12 American kettlebell swings (53lb, 35lb)
8 box step-ups holding a kettlebell (53lb, 35lb), (24in., 20in.)
4 wall walks
AMRAPs scale automatically. A beginner will naturally perform fewer repetitions than an advanced athlete. However, this workout can be scaled in other ways as well. Single unders or imaginary jump rope can be performed instead of double unders, Russian kettlebell swings can be done instead of American kettlebell swings, and inchworms can be substituted for wall walks. Also, the kettlebell weight can be reduced, and the box height can be lowered. A beginner’s version of today’s WOD could look like this:
Scaled 1:
16 minute AMRAP:
10 single unders or 20 imaginary jump rope
16 kettlebell deadlifts (20lb, 15lb)
12 Russian kettlebell swings (20lb, 15lb)
8 box step-ups to a comfortable height holding a kettlebell (20lb, 15lb)
4 inchworms
And here is another version. Mix and match to find what is right for you!
Scaled 2:
16 minute AMRAP:
10 double unders or 40 single unders
16 kettlebell deadlifts (35b, 22lb)
12 American kettlebell swings (35b, 22lb)
8 box step-ups holding a kettlebell (35b, 22lb), (20in., 20in.)
4 partial wall walks
Your score is the total number of rounds and repetitions 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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