Workout of the Day
AMRAP in 20 minutes
9 burpees
12 kettlebell swings
15 drag rope double unders

Quick transitions and smart pacing will pay off in today’s AMRAP. You’ll be working through burpees, kettlebell swings and drag rope double unders. In a workout like this choosing a consistent pace that you can maintain will be the smartest choice rather than sprinting through sets of burpees or swings and then taking long rests. If you have never tried a drag rope for double unders you will definitely want to practice these before the workout starts. You’ll notice the difference between a drag rope and a speed rope pretty quickly. Drop the fifteen reps down if needed or stick with a speed rope to scale this movement. Singles are always ok if you don’t have this skill yet, but make sure to throw in at least one double under attempt in each round! Choose a kettelbell that you are comfortable swinging for twelve unbroken reps when you are fresh.

standard: 24/16kg, drag rope singles
rx: 28/20 kg, drag rope
sport: 32/24 kg, drag rope
overachiever: 40/28kg, triple unders