AMRAP 16 is a single Kettlebell workout. You perform all exercises on side, knock-out 5 burpees then switch sides and repeat for 16 minutes to see how many rounds you can complete. The reps for the kettlebell exercises start at 5 and decrease by 1 for each exercise in the circuit. It’s a great workout, give it a try this week.

The Workout

AMRAP 16

Complete as many rounds as possible in 16 minutes

5 KB Snatch

4 OH Lunge

3 Push Press

2 Racked Squats

1 Thruster

Then

5 Burpees

Recommended Weights: 18-22 Kg for Men, 8-14 Kg for Women

How to Perform AMRAP 16

Prepare

If you are not familiar with any of the movements in this workout, ask a coach.

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.

AMRAP 16 Explained

You will one kettlebell for this workout. This is an AMRAP workout, so you will want to try to keep moving through the circuit with minimal amount of rest. Choose a kettlebell that will challenge you but that is not too heavy to require more rest or compromised form.

After you complete a warm-up, grab your kettlebells and start your 16-minute countdown clock. Challenge yourself.

Kettlebell Snatch

The circuit starts off with 5 kettlebells snatches from the floor. From the floor grab the handle of the kettlebell and begin the movement with a hike between your legs, followed by a hip drive to send the kettlebell forward and up. Drive the kettlebell up overhead, return to the floor. On the 5^th rep hold the kettlebell in the overhead position.

Kettlebell Overhead Lunge

Moving right from the overhead position on the 5^th snatch, begin your 4 overhead lunges. You can perform either forward or revers lunges, whichever is more comfortable for you, just make sure to do the same for both sides. After your 4^th rep, lower the kettlebell to the racked position.

Kettlebell Push Press

From the racked position, perform a shallow dip, bending your knees, then drive upward with your legs while also driving the kettlebell upward with your arm to a fully extended position. Complete 3 reps, finishing in the racked position.

Kettlebell Racked Squat

Immediately following the push press, you will perform 2 squats with the kettlebell in the racked position. Go for full range of motion.  After your 2^nd rep, hold in the racked position.

Kettlebell Thruster

The final kettlebell movement of the circuit is a single kettlebell thruster. With the kettlebell in the racked position, perform a full squat as you come up out of the squat position drive the kettlebell up overhead. Bring it back down to the racked position to complete the rep.

Burpees

Every time you complete the kettlebell circuit on one side you will perform 5 burpees then switch sides and start the kettlebell circuit again.

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Watch the Demonstration Video

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