Home/WODs/Coach Creations/Outside the Box WOD 9
No Ads (Upgrade)

“Outside the Box WOD 9”

Three Kings Athletics Outside the Box WOD

480 6
  • For Total Reps in 17 minutes
  • AMRAP in 2 minutes
  • 10 Buttkickers
  • 10 Up-Downs
  • Rest 30 seconds
  • AMRAP in 3 minutes
  • 10 Jumping Lunges
  • 20 Shoulder Taps
  • Rest 1 minute
  • AMRAP in 4 minutes
  • 10 Lateral Jump Squats
  • 10 Supermans
  • 20 Russian Twists
  • Rest 1 minute
  • AMRAP in 3 minutes
  • 10 Jumping Lunges
  • 20 Shoulder Taps
  • Rest 30 seconds
  • AMRAP in 2 minutes
  • 10 Buttkickers
  • 10 Up-Downs

On a 17-minute clock, complete as many repetitions as possible (“AMRAP“) in each time window with respective rest between AMRAPs.

Score is the total number of repetitions completed before the 17-minute clock stops.

Movement Standards

Buttkicker: This is a variation of running in place wherein athlete will jog in place but making sure the heels are hitting the glutes.

Jumping Lunge: This is a variation of the standard Lunge wherein athlete will jump at full extension for the rep to count.

Shoulder Tap: While holding a Plank position, tap your left shoulder with your right hand and right shoulder with left hand. This counts as one rep.

Lateral Jump Squat: This is a variation of the standard Air Squat wherein athlete will perform a Lateral Jump at full extension to completed one rep.


No Ads (Upgrade)
No Ads (Upgrade)

Background: “Outside the Box #9” is from a collection of WODs designed by Three Kings Athletics @3kings_athletics (Noblesville, IN, USA) to be done with minimal equipment.

No Ads (Upgrade)
No Ads (Upgrade)
WODwell