Saturday

220813

Workout of the Day

Complete as many rounds as possible in 12 minutes of:

7 box jumps
14 kettlebell swings

♀ 30-in box, 24-kg KB
♂ 36-in box, 32-kg KB

Post rounds completed to comments.
Compare to 181027.

Scaling:
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading to maintain a fast pace throughout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

♀ 24-in box, 16-kg KB
♂ 30-in box, 24-kg KB

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings

♀ 15-in box, 12-kg KB
♂ 20-in box, 16-kg KB

Workout Demo

5

Marta Jurado and Nat Diaz take on today’s couplet

Watch

The Kettlebell Swing

5

The kettlebell swing offers a simple introduction to core-to-extremity movement patterns. The hips and legs generate the force of the movement, which is then transferred through the arms and into the kettlebell. The midline must remain stable throughout the movement. These movement concepts and basic positions are shared with many other barbell lifts.

WatchThe Kettlebell Swing