TUESDAY - 28-07-20

12 MIN AMRAP (As Many Rounds and Reps as Possible)

15 Deadlifts

10 KB Swings (American)

8 Step Ups

Score: Total Rounds and Reps

For this WOD You will complete 15 Deadlifts, 10 KB Swings and 8 Step Ups as many times as you can in 12 Mins.

Using a heavy Kettlebell or 2 lighter Dumbbells or the Barbell perform 10 deadlifts starting with the bell between your feet, hinge at the hips so your chest is over the bell. Keep your heels down and bend the knees, pull your chest up keeping your arms straight and long.  Dig your heels into the ground and squeeze your butt keeping your arms straight. Once you are standing fully, hinge the hips and bend the knees to bring the object back to the ground keeping your chest up and back flat throughout the movement.

American KB Swings, swings the bell as you would normally keeping your butt and belly tight and hinging at the hip, swing the kettlebell up over your head to finish with your biceps by your ears and your elbows locked out. Let the bell fall again, following the bell through your legs and leading into the next rep.

Sub: Russian Kettlebell Swings (eye level, relaxed elbows.)

For the step ups, put your whole foot on whatever you are stepping on.  Make sure you don't allow your knee to cave in.  Press up off your heel and stand up completely.  Lower to the ground and switch feet.  For each round you will do 8 reps alternating so that ends up being 4 per side.




Older Post Newer Post

  • Sandra on

    10 + 5 step-ups

  • Carol Forbes on

    Mucked you step ups and did 8 each side 😳 8 rounds plus 15 deadlifts

  • STeph on


Leave a comment