The Workout

The Workout

20 Minutes

AS MANY ROUNDS AS POSSIBLE (AMRAP)

  7 Burpees

14 Box Jumps

21 Kettlebell Swings

 

Description of the workout

This is a countdown workout with the clock beginning at 20 minutes and counting down to zero. You will perform three movements according to the rep scheme assigned above. Once you complete the rep scheme of each movement you will repeat as many times as you can in the 20 minute time frame.

 

Example of the workout

Complete 7 burpees, 14 box jumps and 21 kettlebell swings = 1 RD

You will then rinse and repeat the above workout.
 Your final score will be the total number of ROUNDS plus reps completed within the round until time runs out.


 

Movement Standards & Demos

Burpee

Starting from a standing position, the chest must hit the floor (sternum or higher). The athlete must fully open the hips at the top, feet must leave the ground during the jump and end with a full clap over the head.

Box Jump

This is performed starting from the floor. The athlete must jump and land with both feet on the box. Hips must open completely but there is no mandatory pause at the top of the box. Bounding is permitted.

Kettlebell Swing

This is an American kettlebell swing that starts from the floor. The standard includes elbows past the ears. The bell does not have to be completely vertical and elbows do not have to be completely locked out. Those standards are encouraged. Scaled division will use a lower weight.


Division Standards

RX’d Division

7 Burpees

14 Box Jumps
 (men: 24 in / women: 20 in)

21 Kettlebell Swings 
(men: 50 lbs / women: 35 lbs)

 

Scaled Division

7 Burpees

14 Box Jumps 
(men: 20 in / women: 14 in)

21 Kettlebell Swings 
(men: 35 lbs / women: 25 lbs)

 

Newbies, aka First Timers

This division can be modified to the athlete’s fitness level.
7 Burpees

14 Step Ups 
(men: 16 in / women: 10 in)
21 Kettlebell Russian Swings (men: 25 lbs / women: 15 lbs)