*COACH PICKS THE TEAMS* “One-Two Punch” Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14) L1 Sub Movements: Russian KB Swings Box Step Overs
At the beginning of the workout, likely until the finish of the of 9’s, these rounds will pass by fairly quickly. Athletes can anticipate the round of 12 and on to call for a little more strategy than the first few. The kettlebell swings are the least metabolic of the three. As the reps increase, controlling with breath there will be important in setting athletes up for the next two movements. On the box jump overs, we want to find a speed on the box that allows athletes to immediately pick up the ball for a large, possibly unbroken set. Maintaining the cycle time on the box jump overs from the very low rep rounds will probably lead to extended rest or extra breaks on the wallballs. With rest coming up while the next partner is going, athletes can aim to find a balance between speed and fatigue of the movements.