General Warm Up (5-12)
3 rounds:
20 Plate Hops
10 Straight Leg Situps
10-10-10 Banded Complex
Specific Warm Up (12-24)
Tuck/Squat Jump:
10-15 Bounding Jumps (warm up calfs, can slowly increase height)
3-5 Squat Jumps
3-5 Tuck Jumps
KB Clean:
5 Russian Swings (each arm)
5 High Pull (each arm)
5 Deadstop Clean (each arm)
5 KB Clean (swinging into clean, each arm)
deadstop clean:
V-up:
5 Tuck Up (knees to chest)
10 Alternating Single Leg V up
5 V-up
(25-35)
EMOTM x 10 minutes
Odd: 5 Tuck jump (reset each jump, land soft, max jump, knees up as high as possible)
Even: 5 Squat jump with 1 count pause in bottom (focus on low squat, jumping from the bottom position)
RX (38-52)
AMRAP 14:00
7 S.A. KB Hang clean (53/35lb.)
7 V Up
7 S.A. KB Hang clean
7 V Up
14 KB Box step up (53/35lb.) (24/20′)
Goal: 5+ rounds
Intermediate
AMRAP 14:00
7 S.A. KB Hang clean (35/20lb.)
7 V Up (bent knee)
7 S.A. KB Hang clean
7 V Up (bent knee)
14 KB Box step up (35/20lb.) (20’/14′)
Baseline
AMRAP 14:00
7 S.A. KB Hang clean (15/10lb.)
7 Lying Toes to rig (bent knee)
7 S.A. KB Hang clean
7 Lying Toes to rig (bent knee)
14 KB Plate step up (15/10lb.) (custom plate height’)
(54-60)
:30 Cobra
:30 Pancake
1:00 Couch Stretch (each side)
2:00 Bike or Bike
2:00 10 Plank shoulder tap + 10 Banded pass through + 10 mountain climbers
2:00 Row or Bike
2:00 10 weighted side bends each side + 10 Alternating loaded or unloaded curtsy lunge
2:00 Bike or Row
2:00 10 GHD Hip extension or banded good morning + 10 DB cuban press
2-3 rounds (24-36 minutes)
Today’s AMRAP is designed to keep you moving steadily for all 14 minutes. The goal is smooth, sustainable movement rather than getting stuck staring at a kettlebell that’s too heavy.
If the load becomes a major sticking point, it’s too heavy for today’s intent. Reps are intentionally kept lower on most movements so you can stay consistent and avoid long breaks, while the step-ups become the longer, steady-working portion of the workout.
On the step-ups, hold the kettlebell however you’d like in order to keep moving efficiently. Make sure to alternate legs each rep and focus on maintaining a smooth, steady pace from start to finish.