Workout of the Day
AMRAP in 7 minutes:
7 box jumps
10 weighted step ups (single dumbbell)

Immediately into:

AMRAP in 7 minutes:
7 burpees
10 calories (row, bike, or ski)

Immediately into:

AMRAP in 7 minutes:
7 push ups
10 double unders

Thank you coach Kirsten for today’s workout!

We’ll be tackling 3 different 7 minute AMRAPs with no rest time between them. Treat the pacing on this workout like one big 21 minute AMRAP, rather than pushing at a hard 7 minute pace out of the gates. Use a light dumbbell for the step ups so that you don’t grind to a stop, pick a push up difficulty that lets you do sets the whole way through, and scale the jump rope to take no more than about 15 to 20 seconds.

Record your rounds and reps individually for each of the 3 AMRAPs in the order that they’re written, even if you did them in a different order (if the class is large, we’ll start you on different stations so that everyone can use the machines).

standard: 20/12 inch box, 35/20 pound dumbbell
rx: 24/20 inch box, 50/35 pound dumbbell
sport: 24/20 inch box, 32/24 kg kettlebell
metcon: 3×6:00 on, 1:00 off