Cavemantraining Benchmark WOD by Taco Fleur
- AMRAP in 20 minutes
- 4 Double Kettlebell Hang Snatches (2 x 16/12 kg)
- 4 Burpees
- 4 Double Kettlebell Deadlifts (2 x 16/12 kg) (between the feet)
Nurpees (or no-push-up burpees) are burpees without the push-up. In this workout neither a jump nor an overhead clap is required, either. Merely drop to plank, pop the hips up and jump the feet back to the hands and stand back up fully for one repetition. For the deadlifts, both kettlebells must start and end on the ground between the athlete’s feet.
According to Taco, "I named this one Sneaky Anna, as she was supposed to set the timer for 16, but she added an extra 4 minutes. So, now it’s a 20-minute WOD, even for you.
The half snatches target the glutes, hammies, upper back, shoulders. The burpees—the way they should be done—really tax the glutes, if you squeeze them to pull your pelvis up. Come up into a nice neutral position before you attempt your next rep. The squat deadlift targets the quads."