AS MANY ROUNDS AS POSSIBLE (AMRAP)
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
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.
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.
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.
14 Box Jumps (men: 24 in / women: 20 in)
21 Kettlebell Swings (men: 50 lbs / women: 35 lbs)
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.
14 Step Ups
(men: 16 in / women: 10 in)
21 Kettlebell Russian Swings (men: 25 lbs / women: 15 lbs)