THUMPITY, THUMP, THUMP
AMRAP means as many rounds as possible. In this workout, you will perform the first superset as many rounds as possible in a 6 minute time period with the indicated reps of each exercise. When you complete the entire 6 minute set, you will then move onto set number 2 and perform a 5 minute set as many rounds as possible. Each set of the workout will be less time than the previous set, until you reach the last set of the workout that is only 1minute.
Descending AMRAP Workout
6′ A- Deadlift x10
6′ B- Jump rope x75
5′ A- Wide / Narrow squat jump x10each
5′ B- Side shuffle 3 step x8
4′ A- Drop step overhead press x6each
4′ B- Square drill hop scotch 1 foot x30
3′ A- Overhead forward lunge x6each
3′ B- C skip in place x15each
2′ A- Burpee no push-up x5
2′ B- Suitcase crunch x10
1′ A- Plank
6min A- 10reps
Hinge from the hips lowering weight toward shins then stand back up.
Just get after it…
5min A-10reps ea
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
4min A-6reps ea
DROP STEP OVERHEAD PRESS
Drop step backward and press your DB overhead.
SQUARE DRILL HOP SCOTCH 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
3min A-6reps ea
OVERHEAD FORWARD LUNGE
Hold hands overhead and step straight forward into a lunge. Alternate right and left legs.
C SKIP IN PLACE
Skip in place kicking and driving foot down on foot strike.
BURPEE NO PUSH-UP
Perform a burpee without a push-up.
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.