“10 Duel Commandments”

Amanda Gorman’s shoutout to Hamilton in her inaugural poem made me do the Hamilton themed Peloton ride and the Hamilton themed Peloton ride made me eager to make a Hamilton themed workout (and playlist).

“everyone shall sit under their own vine and fig tree
and no one shall make them afraid…

…history has its eyes on us”

–Lin Manuel Miranda in Hamilton & Amanda Gorman in The Hill We Climb

Workout for Sunday, January 24th, 2021 —

With a Partner (divide reps as desired, one person works at a time)

100 Calorie Row (sub 100 cal bike or 6 – 7 minutes of other cardio)

80 Kettlebell Swings (53/35)

60 Box Jumps (24/20)

40 Pistols

20 Clean & Jerks (135/95)

2 Minute Rest

20 Clean & Jerks (add 10-20# to your last weight)

40 Pistols

60 Box Jumps (30/24)

80 Kettlebell Swings

100 Calorie Row (sub 100 cal bike or 6 – 7 minutes of other cardio)

Note that the weight goes up in the second half and the box jumps get higher. If pistols aren’t your thing, have a look at the many scales on YouTube or sub some kind of weighted squat. Sorry, it’s a duel, had to have pistols. If you don’t have a partner, cut the reps in half and do this one solo.

Here’s your playlist, if you don’t like Hamilton, you probably want to give it a pass, but if you’re a fan, check it out. It’s a mix of original songs and remakes. Have fun!