Workout du Jour: Lift, Swing, Jump, Burpee!

Happy Friday! If you need a workout for the weekend, you’ve come to the right blog!

Today’s WOD– programmed by my husband — was different than anything I’ve ever done, and though intimidating to look at written on my phone’s notepad, it was actually fun once the timer counted down!

You’ll find each of the three “AMRAPS” will require you to find a maintainable pace so you don’t exhaust yourself after the first minute. These types of workouts challenge and build our stamina, that is, the ability to generate force with our muscles for an extended period of time, as well as our endurance, which is the cardiovascular ability to sustain low intensity movement over a long period of time.

The training session started off with a good ol’ strength challenge (5-3-1 deadlifts), and then proceeded to get…unusual, shall I say, with three AMRAPS. (“AMRAP,” by the way, stands for “As Many Rounds (or “reps,” depending on the context) As Possible” in the amount of time given. )


  • 5 deadlifts at 75% of your max
  • 3 deadlifts at 80% of your max
  • 1 deadlift at 95% of your max

First AMRAP:

Set a timer for 5 minutes and do as many kettlebell swings as possible. The prescribed kettlebell weight is 53 pounds for men, 35 for women.

Rest 1 minute.

Second AMRAP

Set timer again for 5 minutes. Perform as many double-unders as possible.


Rest 1 minute. 


Set the timer for just two minutes this time, and do as many burpees as you can.

Have fun, and don’t forget to count your reps!

Stay fit, stay faithful ~<3 Di


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