WORKOUT 4 ADULTS - run, thrusters, KB swings & burpees - 15min AMRAP

Equipment needed:

• Dumbbells

• Kettlebell

Stretching:

• Lower back (scorpions / crucifixes etc.)

• Hamstrings (inchworms / downward dogs etc.)

Warm-up:

2 rounds of:

• 200m run

• 10x Good mornings holding dumbbell

• 8x single arm dumbbell press/side

• 8x single arm dumbbell high-pull/side

Skill / Strength conditioning:

4 sets of:

• Single arm dumbbell shoulder press 3-8reps/side

• Single leg Romanian kettlebell deadlifts 8-10reps/leg

Workout:

15min AMRAP of:

• 400m run (for all abilities, or scale distance as you see fit)

• 10x dumbbell thrusters (A=12.5kg / I=10kg / B=7.5kg) - Wall-balls can be done instead.

• 10x kettlebell swings (A=24kg / I=20kg / B=16kg)

• 10x burpees (for all abilities, or scale number of reps as you see fit)

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My result:

• 400m run - x4 + 200m

• 10x dumbbell thrusters (B=7.5kg - Easy. Should have gone heavier) - x4

• 10x kettlebell swings (A=24kg) - x4

• 10x burpees - x4

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Disclaimer: The author of this blog is not a trained fitness professional. Any workouts blogged about here are designed to be undertaken by people with some knowledge/experience of the movements being described. The example videos alone are not enough to understand and undertake the movement safely and anyone wishing to undertake these workouts should have had some coaching by a trained professional before doing so. Any form of workout comes with inherent risk of injury and anyone undertaking the workouts blogged about here does so at their own risk and cannot hold the author of this blog responsible for any resultant injury that may occur. The workouts blogged about here are based on workouts which are commonly prescribed by the Crossfit coaching community and have at times been modified by the author of this blog, usually to require less equipment.