Today’s WOD (workout of the day) is an eighteen minute AMRAP (As Many Reps As Possible) consisting of rounds of 10 kettlebell box step-ups, 20 leg raises, 30 kettlebell swings, and 40 mountain climbers. Your goal is to complete as many rounds and repetitions as you can during the eighteen minute time period. Just keep plugging away. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute AMRAP:
10 kettlebell box step-ups (53lb, 35lb), (20in., 24in.)
20 leg raises
30 American kettlebell swings (53lb, 35lb)
40 mountain climbers (Each leg counts as 1 rep)
A beginner can modify the rep scheme in today’s WOD to make it more doable. Also, feel free to shorten the time limit if eighteen minutes is too much for you today. Some workout is always better than no workout! I also suggest that beginners pick a lighter kettlebell and perform Russian, rather than American, kettlebell swings. A beginner’s version of today’s workout could look like this:
Scaled 1:
18 minute AMRAP:
4 kettlebell box step-ups to a comfortable height (15lb, 10lb)
8 leg raises
12 Russian kettlebell swings (20lb, 15lb)
16 mountain climbers (Each leg counts as 1 rep)
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:
18 minute AMRAP:
10 kettlebell box step-ups to a comfortable height (35lb, 22lb)
20 leg raises
30 American kettlebell swings (35lb, 22lb)
40 mountain climbers (Each leg counts as 1 rep)
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 repetitions you complete during today’s 18 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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