13 Heroes of Kabul
Workout Details
AMRAP in 26 minutes:
↳ 53/35 lbs (24/16 kg)
↳ 20/14 lbs (9/6 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Cash-Out:
3 minute Plank Hold
Coaching Tips
Strategy
- 1Pace yourself on the Double-Unders; they're a great chance to recover before moving to strength-based movements.
- 2For Pull-Ups, consider breaking up reps to avoid muscle fatigue; 5-5-5 or 7-8 may be effective.
- 3During Push-Ups and Air Squats, maintain form over speed; quality reps will yield better long-term results.
- 4Plan to switch between movements efficiently to minimize downtime and capitalize on lighter bodyweight transitions.
- 5For Kettlebell Swings and Dumbbell Thrusters, aim for unbroken sets if you can maintain form; otherwise, break them down to avoid failure.
Safety Considerations
Technical Focus
Monitor for excessive kipping in Pull-Ups and Toes-to-Bar to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row (easy pace) - 2 min(Focus on getting the heart rate up.)
Mobility Work:
- 5 Shoulder Stretch - 30 sec(Focus on shoulder and thoracic spine mobility.)
- 5 Hip Flexor Stretch - 30 sec(Ensure the hips are mobile for the squats and lunges.)
- 5 Wrist Stretch - 30 sec(Important for movements involving grip.)
Activation Set:
3 rounds- 10 Light Kettlebell Swings - n/a(Warm up the posterior chain.)
- 5 Push-Ups - n/a(Focusing on form.)
- 10 Air Squats - n/a(Get the legs ready for the volume.)
Scaling Options
Intermediate
Reduce weights by approximately 20%, maintain same movement patterns.
- 1
double under
Single-Unders
- 2
pull up
Banded Pull-Ups
- 3
push up
Knee Push-Ups
- 4
air squat
Air Squats (bodyweight)
- 5
kettlebell swing
Weight: 42/26 lbs (19/12 kg)
- 6
row
- 7
toes to bar
Knees to Elbow
- 8
wall ball shot
Weight: 16/10 lbs (7/4 kg)
- 9
box jump
Box Step-Ups
- 10
alternating dumbbell snatch
Weight: 40/25 lbs (18/11 kg)
- 11
burpee
- 12
dumbbell thruster
Weight: 40/25 lbs (18/11 kg)
Scaled
Reduce weights by approximately 40%, maintain same movement patterns.
- 1
double under
Single-Unders
- 2
pull up
Ring Rows
- 3
push up
Incline Push-Ups
- 4
air squat
Air Squats (bodyweight)
- 5
kettlebell swing
Weight: 26/18 lbs (12/8 kg)
- 6
row
- 7
toes to bar
Knees to Chest
- 8
wall ball shot
Weight: 10/6 lbs (4/3 kg)
- 9
box jump
Box Step-Ups
- 10
alternating dumbbell snatch
Weight: 30/20 lbs (14/9 kg)
- 11
burpee
- 12
dumbbell thruster
Weight: 30/20 lbs (14/9 kg)