15 Minute AMRAP Ladder; 21 Oct 2019

WOW: AMRAP Ladder

Our workout of the week for this week is pretty simple. It’s a 15-minute AMRAP ladder of Kettlebell Swings, Box Jumps and Push-ups. Keep reading for details on how this is done.

The Workout

Complete As Many Rounds As Possible in 15 Minutes

Kettlebell Swings

Box Jumps

Push-ups

 

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You should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

You are going to need a fitness timer with a countdown feature, set for 15 minutes. You will also need a kettlebell and a plyobox. For the kettlebell, pick a weight that will be challenging but that you can maintain good form.  For the demonstration video I used a 24 KG Kettlebell and an 18-inch plyobox.

 

The Workout

This is a simple workout that gets progressively harder as the rounds increase. You will start with 1 rep per exercise in the first round and add 1 rep each round until the time expires.

When the timer sounds to begin the workout, perform 1 kettlebell swing, 1 box jump and 1 push-up. That is all for round 1. Immediately begin round 2.

For round 2 you will perform 2 reps of each exercise in order. Once you finish the 2 push-ups, you will begin round 3.

In round 3 you will perform 3 reps of each exercise, kettlebell swings, box jumps and push-ups. You will continue to add 1 rep to each exercise every round until the timer sounds to end your 15 minutes.

Check out the video below.

 

Demonstrations Video

Scaling this workout

There are a couple of ways you can scale this workout to make it harder. You can increase the time, go for 20 or even 30 minutes.  You can use a taller box or a heavier kettlebell.

To scale this workout and make it easier, try a lighter kettlebell, or a shorter box. You can also do box step-up instead of box jumps. And you can do the push-ups from your knees

 

Make sure to check out our workout videos and blogs on our blog page: https://www.bodyforcefitness247.com/blog/

 

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