Complete as many reps as possible in 12 minutes of:
3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
… etc.
Continue to add 3 reps to each movement until time expires.
♀ 35 lb
♂ 53 lb
Post reps to comments.
Stimulus and Strategy:
Today’s workout is an ascending ladder of three relatively simple movements. While the first few sets will seem easy, the workout will become increasingly more challenging as you continue to add reps. The loading of the kettlebell should allow you to maintain unbroken reps for most of the workout.
Scaling:
Reduce the loading of the kettlebell.
To reduce the complexity of the air squat, perform to a target. For the AbMat sit-ups, consider anchoring the feet.
In case of injury or limitation, for the air squats, consider lunges or low box step-ups. For the AbMat sit-ups, consider plank holds. For the Russian kettlebell swings, consider kettlebell deadlifts or unloaded good mornings.
Intermediate option:
Complete as many reps as possible in 12 minutes of:
3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
… etc.
Continue to add 3 reps to each movement until time expires.
♀ 26 lb
♂ 35 lb
Beginner option:
Complete as many reps as possible in 12 minutes of:
3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
… etc.
Continue to add 3 reps to each movement until time expires.
♀ 18 lb
♂ 26 lb
Coaching cues:
On the AbMat sit-ups, butterfly the legs to reduce the involvement of the hip flexors, and put the focus on the abdominal muscles.
Resources:
The Air Squat
The AbMat Sit-Up
Russian Kettlebell Swing
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