This 15-Minute AMRAP From CrossFit Games Athlete Elliot Simmonds Will Really Sneak Up on You

·3-min read

Elliot Simmonds is the most rare of athletes – a quietly dominant force in the sport of fitness. With three trips to the CrossFit Games, comprising of a bronze medal in the team competition and two individual appearances, he was the UK National Champion in the 2019.

Elliot, a WIT athlete who credits a love of hard training and a real love of competition for his successes, has designed a workout that will give you a sharp taste of both. Which is nice of him.

His 15-minute ARMAP is an ascending ladder that tasks you with completing calories on a cardio machine, kettlebell swings and wall ball shots. Start with 5 reps of each movement, then add 5 each round ( 5 - 10 - 15 - 20 etc) until 15 mins is up. Your score is the total number of completed rounds plus however many reps you may have managed of the next.

Go out too fast in the shorter rounds, however, and you will pay for it once the reps rack up. Use Elliot's advice to post your best possible score. Then find the full workout description below.

SET A PACE

As a warm-up, play around and find a pace you think you could hold consistently on the machine for the full workout. Then, and this is crucial, stick to it, even at the start when you're fresh.

PICK A LOAD

You want to choose a challenging weight on the kettlebell and wall ball but you don't want to be breaking them up too often as the reps add up. If you've having to squeeze at 10 or 15, you're going to struggle later on.

DON'T PANIC

If time seems to be moving slowly at the start, don't freak out. Stick to you pacing and take them one chunk at at time.

15 Min Ladder AMRAP (as many rounds as possible)


1) Cardio Machine x 5, 10, 15 etc calories

Preferably, try to use an air bike but go with what's available – rower, ski-erg and even treadmill in a pinch. Remember, use a pace you feel you can sustain for the entire 15 minutes. Do not go full-send in the shorter rounds.

2) Kettlebell Swings x 5, 10, 15 etc reps

Holding the kettlebell between your legs, initiate the movement by hinging your hips back like you’re trying to push a door open with your glutes. Swinging the weight back (A), before driving your hips forward to lift the kettlebell to shoulder height and bracing your core (B). Let the momentum bring you straight back down into the next rep.

3) Wall Balls 5, 10, 15 etc reps

Holding a 9kg wall ball to your chest, initiate the move by dropping into a squat (A). As you explode up, throw the ball as high as you can against the wall (B). In one smooth action, catch the ball and drop back into a squat. Your shoulders, legs and lungs will burn.

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