Workout Of The Week

Last week’s workout of the week is a simple and classic CrossFit style workout! We built this workout with cardio, weightlifting, and gymnastics movements to give it a nice balance across our modalities. It’s set for a nice mid-range amount of time and we’re just going to cycle through to complete as many rounds and reps as we can!


AMRAP 12:
50 Double Unders
35 Russian Kettlebell Swings (70/53)
20 Alternating Pistols

AMRAP stands for as many rounds/reps as possible. So for 12 minutes, we’re going to cycle through our three movements and try to accumulate as much as we can!

Our double unders should be pretty quick and at a number we feel comfortable doing unbroken. Even with fatigue these should take under a minute, so feel free to adjust the number of reps based on your comfort level with them! If you’re still working on achieving consistent double unders, simply set yourself a 30 second window to practice each round. Don’t stress about how many you get! Work for 30 seconds and move on to the kettlebell swings!

Russian kettlebell swings finish at about eye level, with the arms parallel to the floor, as opposed to overhead like a full kettlebell swing. This will allow us to work at a little bit of a heavier weight and push for bigger sets today. These quickly become the meat of this workout, so pick a weight you’re comfortable holding on to for 15-20 reps!

Kettlebell swings to pistols is always a tough transition. Our single legs squats are a higher skill level and we’re going into them with some fatigued hips & glutes. We want to find a variation to the pistol that allows you to continue working that single leg skill, while getting the work done in about a minute. If you’re comfortable with the skill of the pistol, but 20 reps seems aggressive in a minute, just reduce the reps for your workout!


The quick transitions between movements in today’s workout of the week will get your heart rate up quickly, but the secret killer is your grip! It’ll quickly fatigue between the jump rope and the kettlebell, so do your best to hold on!

Completing 4 full rounds was a challenge for us! See how far you get and post your results and adjustments to the comments below!

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