A LITTLE LESS TIME
Perform as many rounds as possible (AMRAP) on each set in the allotted time. The first 6-minute round you will perform the A and B exercise for 10 reps each for as many rounds as possible for 6 minutes. Complete 10 reps of exercise A and 30 reps of exercise B. Repeat this 10 reps of A and 30 reps of B on the first 2 exercises for as many rounds as possible in 6 minutes. Allow 1 minute rest to transition to the second set. Complete the second set for a total of 5mins; 10 reps of A and 30 reps of B. Continue this AMRAP pattern through the entire set allowing 1 minute transition between sets.
Descending AMRAP
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6-min A
FORWARD LUNGE AND PRESS
TIPS:
Lunge forward and then press the weights overhead before returning to standing.
6-min B
SCISSOR RUN IN PLACE
TIPS:
Run with straight legs in place.
5-min A
OVERHEAD SIDE LUNGE
TIPS:
With hands overhead, step sideways lunging down with the lead leg while keeping the trail leg straight.
5-min B
MOUNTAIN CLIMBER
TIPS:
Keep back flat in a high plank position. Alternating high knees.
4-min A
DB PUSH-UP ROW
TIPS:
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
4-min B
POWER SKIP IN PLACE
TIPS:
Skip high and powerful.
3-min A
BURPEE 1 LEG
TIPS:
Perform a burpee only using 1 leg, half the reps each side. To modify perform no push-up burpee with both legs
3-min B
FORWARD BACKWARD JUMPING JACKS
TIPS:
Perform a foward backward jumping jack hopping.
2-min A
1 ARM SNATCH
TIPS:
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
2-min B
FOOT CRISS CROSS
TIPS:
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
1-min
SIT-OUTS
TIPS:
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.