13 Heroes of Kabul
Workout Details
AMRAP in 26 Minutes:
↳ 53/35 lbs (24/16 kg)
↳ 20/14 lbs (9/6 kg)
24/20 inch box
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Using two dumbbells
Cash-Out:
Coaching Tips
Strategy
- 1Start with a moderate pace to gauge endurance; aim for a steady rhythm, especially in earlier rounds. Separate higher skill movements like Pull-Ups and Toes-to-Bars to avoid fatigue—do Pull-Ups first then follow with lighter movements like Air Squats. Use strategically timed short breaks (2-5 seconds) during movements such as Push-Ups or Wall Ball Shots, while keeping others, like Dumbbell Thrusters, unbroken to maintain workflow. For Box Jumps, prioritize jumping over stepping down to maintain heart rate, but if fatigue sets in, switch to step-downs.
Safety Considerations
Technical Focus
Ensure proper form on the Kettlebell Swings to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 400 meters Row(Aim for a steady pace.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each leg
- 10-15 Shoulder Dislocates(Use a band or towel.)
- 10 each side Thoracic Spine Rotation
Activation:
2 rounds- 10 Double-Unders
- 5-8 Pull-Ups(Banded if necessary.)
- 10 Air Squats
Scaling Options
Intermediate
Reduce weights and reps slightly to accommodate a medium fitness level.
- 1
double under
Single-Under
- 2
pull up
Banded Pull-Ups
- 3
push up
Incline Push-Ups
- 4
air squat
Bodyweight Squats
- 5
abmat sit up
Crunches
- 6
kettlebell swing
Reduce Kettlebell weight.
Weight: 42/26 lbs (19/12 kg)
- 7
row
Calorie Row—reduce to 15 calories.
- 8
toes to bar
Knees-to-Elbows
- 9
wall ball shot
Reduce Wall Ball weight.
Weight: 16/10 lbs (7/4.5 kg)
- 10
box jump
Lower Box Height to 20 inches.
- 11
alternating dumbbell snatch
Reduce Dumbbell weight.
Weight: 40/25 lbs (18/11 kg)
- 12
burpee
Perform a step-back burpee.
- 13
dumbbell thruster
Reduce Dumbbell weight.
Weight: 40/25 lbs (18/11 kg)
Scaled
Significantly reduce reps and weights to cater to beginner fitness levels.
- 1
double under
Single-Under
- 2
pull up
Ring Rows
- 3
push up
Knee Push-Ups
- 4
air squat
Bodyweight Squats
- 5
abmat sit up
Crunches
- 6
kettlebell swing
Reduce Kettlebell weight.
Weight: 26/18 lbs (11.5/8 kg)
- 7
row
Calorie Row—reduce to 10 calories.
- 8
toes to bar
Knees-to-Chest.
- 9
wall ball shot
Reduce Wall Ball weight.
Weight: 8/6 lbs (3.5/2.7 kg)
- 10
box jump
Step-Ups instead of Box Jumps.
- 11
alternating dumbbell snatch
Reduce Dumbbell weight.
Weight: 20/15 lbs (9/7 kg)
- 12
burpee
Perform a step-back burpee.
- 13
dumbbell thruster
Reduce Dumbbell weight.
Weight: 20/15 lbs (9/7 kg)