13 Heroes of Kabul
Workout Details
- 1Double-Under31 reps
- 2Pull-Up25 reps
- 3Push-Up23 reps
- 4Air Squat23 reps
- 5GHD Sit-Up23 reps
- 6Kettlebell Swing22 reps
53/35 lbs (24/16 kg)
- 7Row22 calories22 cal
- 8Toes-to-Bar22 reps
- 9Wall Ball20 reps
20/14 lbs (9/6 kg)
- 10Box Jump20 reps
- 11Dumbbell Snatch20 reps
50/35 lbs (23/16 kg)
- 12Burpee20 reps
- 13Dumbbell Thruster20 reps
50/35 lbs (23/16 kg)
Coaching Tips
Strategy
- 1Focus on transitioning quickly between movements to maximize the AMRAP time.
- 2Keep a steady pace on the Double-Unders and use singles if fatigue sets in.
- 3Break up Pull-Ups and Push-Ups if needed to maintain form.
Safety Considerations
Technical Focus
Monitor for shoulder fatigue during high-rep movements.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce reps on high-volume movements by 25% and weights by 10 lbs.
- 1
double under
Single-Under
- 2
pull up
Banded Pull-ups
- 3
push up
Knee Push-Ups
- 4
air squat
Regular Air Squat
- 5
ghd sit up
Sit-Up
- 6
kettlebell swing
Reduce weight
Weight: 40/25 lbs (18/11 kg)
- 7
row
Reduce calories by 5
- 8
toes to bar
Knees-to-Elbow
- 9
wall ball
Reduce weight
Weight: 16/10 lbs (7/5 kg)
- 10
box jump
Step-Ups
- 11
dumbbell snatch
Reduce weight
Weight: 35/25 lbs (16/11 kg)
- 12
burpee
Regular Burpee
- 13
dumbbell thruster
Reduce weight
Weight: 35/25 lbs (16/11 kg)
Scaled
Modify movements to use lower or no weights, and reduce reps.
- 1
double under
Single-Under
- 2
pull up
Ring Rows
- 3
push up
Incline Push-Ups
- 4
air squat
Air Squats
- 5
ghd sit up
Sit-Up
- 6
kettlebell swing
Reduce weight
Weight: 35/20 lbs (16/9 kg)
- 7
row
Reduce calories by 10
- 8
toes to bar
Knees-to-Elbow
- 9
wall ball
Reduce weight
Weight: 14/10 lbs (6/5 kg)
- 10
box jump
Step-Ups
- 11
dumbbell snatch
Reduce weight
Weight: 30/20 lbs (14/9 kg)
- 12
burpee
Regular Burpee
- 13
dumbbell thruster
Reduce weight
Weight: 30/20 lbs (14/9 kg)