This workout is all about building strength and aerobic capacity. Start the timer for five minutes to begin the workout. Perform as many rounds of exercise 1A and 1B as possible in 5-minutes. After completing set 1, move into set 2 and do the same. Five-minutes of as many rounds of the A and B exercise as you can complete. Each set in the workout alternates between strength drills and aerobic drills. Focus on strength on all the even numbered sets, and focus on endurance on the odd numbered sets.
Shred and Tread 5min AMRAP
1A- High pull (8)
1B- Side lunge (8ea)
2A- 1 leg high knee run (15ea)
2B- Square drill forward backward (15)
3A- Superman push-up (8ea)
3B- 2 arm 1 leg row (8ea)
4A- Burpee broad jump (8)
4B- Butt kick run in place (30ea)
5A- Diagonal chop (8ea)
5B- High plank knee to elbow (8ea)
6A- Power skip in place (8ea)
6B- Wide mountain climber (30ea)
8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.
1B- 8reps ea
Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.
2A- 15 reps ea
1 LEG HIGH KNEE RUN IN PLACE
Run with high knee on one leg only.
SQUARE DRILL FORWARD BACKWARD
Hop with feet wide to narrow to wide again moving in forward / backward direction.
3A- 10reps ea
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
3B- 8reps ea
2 ARM 1 LEG ROW
Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.
BURPEE BROAD JUMP
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.
4B- 30reps ea
BUTT KICK RUN IN PLACE
Run with butt kick both legs.
5A- 8reps ea
Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.
5B- 8reps ea
HIGH PLANK KNEE TO ELBOW
Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.
6A- 8reps ea
POWER SKIP IN PLACE
Skip high and powerful.
6B- 30reps ea
WIDE MOUNTAIN CLIMBER
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.