Jack
Twenty minutes of push, swing, jump, repeat until the clock lets go.
The workout (AMRAP 20 min)
- As many rounds as possible in 20 minutes of:
- 10 Push press — 52 kg (115 lb) / 38 kg (85 lb)
- 10 Kettlebell swings — 24 kg (1.5 pood) / 16 kg (1 pood)
- 10 Box jumps — 24 in / 20 in
Estimated time: 20 min · score = rounds. This is a classic grip-and-shoulders grinder where the movements are simple but the fatigue is relentless. Nothing here should be failed; the whole game is finding a sustainable rhythm and refusing to stop moving. Keep transitions tight, break the push press before your shoulders force you to, and treat the box jumps as your active recovery so you can keep coming back to the barbell.
Standards
- Push press: from the front rack, dip-drive to full overhead lockout, 52/38 kg (115/85 lb)
- Kettlebell swing: 24/16 kg (1.5/1 pood)
- Box jump: two-foot takeoff, full hip extension on top of a 24/20 in box
- Score is total rounds plus reps completed in 20 minutes
Scaling
- Drop push press to 34/24 kg (75/55 lb) to protect unbroken sets
- Lighter kettlebell (16/12 kg) or step-ups instead of box jumps
- Reduce to a 15-minute cap while keeping loads honest
Coaching tips
- Pick a push press set plan (e.g. 6/4) before your shoulders decide for you.
- Keep the kettlebell swings smooth and rhythmic to use them as breathing time.
- Step down off the box to save your calves and Achilles over 20 minutes.
In honour of
Honours U.S. Army Staff Sergeant Jack M. Martin III, 26, of Bethany, Oklahoma, of the 3rd Battalion, 1st Special Forces Group, killed September 29, 2009 in Jolo Island, Philippines by an improvised explosive device.
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