“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

As many reps as possible in 18 mins of:

10 Russian Kettlebell Swings, 70/53 lbs

10 AbMat Sit-ups

10 Shuttle Runs, 10 m

20 Russian Kettlebell Swings, 70/53 lbs

20 AbMat Sit-ups

20 Shuttle Runs, 10 m

30 Russian Kettlebell Swings, 70/53 lbs

30 AbMat Sit-ups

30 Shuttle Runs, 10 m

… Continue adding 10 reps each round to each movement until time expires.

We’ll climb by 10 reps across all movements with each round in today’s ascending ladder workout
After athletes complete the round of 30’s, they’ll progress to 40’s, 50’s, and so on…
The score of this longer AMRAP is total reps completed at the end of 18 minutes
Use the follow guide for scoring:
Finish 10’s: 30 Reps
Finish 20’s: 90 Reps
Finish 30’s: 180 Reps
Finish 40’s: 300 Reps
Finish 50’s: 450 Reps

Russian Kettlebell Swings finish with the arms parallel to the ground
We’re looking to choose a weight that is 1 jump above what we typically use for Full Kettlebell Swings
This should be a heavier weight, but one that athletes could complete 30+ reps unbroken when fresh

Set cones 10 meters apart for the shuttle runs
Count a rep every time 1 point of contact touches beyond the cone
If unable to shuttle run, complete ascending 100 meter runs
For Example:
Round 1: 100 Meter Run
Round 2: 200 Meter Run
Round 3: 300 Meter Run
Round 4: 400 Meter Run

Any time we complete an ascending rep scheme workout, it’s important to start under control so you can sustain speed later on
The round of 10’s and 20’s are essentially a buy-in for the round of 30’s and beyond
Just doing the math, there are as many rounds in the round of 10’s and 20’s together as there are in the 30’s
Think about starting smooth and finishing strong

The Russian Kettlebell swings are the only movement that would stop us from moving forward today
While the swings can be taxing later on, the movement does have a fairly short range of motion
Let’s try to knock out big chunks here knowing that the AbMat Sit-ups are somewhat of a chance to “recover” from the swings

These two movements are all about finding a smooth rhythm
Just keep moving forward at a steady, sustainable pace
On the runs, think about a pace that you could sustain for around 80-100 shuttle runs
On the abmat sit-ups, throw the arms early to prevent excessive core fatigue in the rounds of 30, 40, and maybe even 50