The Merry Go ‘Round
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′, 5′, 4′, 3′, 2′, 1′)
6A- Turkish get-up (3ea)
6B- Jump rope (50)
5A- Drop step squat (10ea)
5B- High knee skip (15ea)
4A- Lunge hold curl press (6ea)
4B- Square drill alt diagonal corners (10ea)
3A- Side bridge row (8ea)
3B- Alt single leg jump squat (8ea)
2A- Burpee 1 leg (5ea)
2B- Alt superman (5ea)
6minA- 3reps ea
Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.
Just get after it…
5minA- 10reps ea
DROP STEP SQUAT
Drop step and squat down with hips symmetric between feet.
5minB- 15reps ea
HIGH KNEE SKIP IN PLACE
Skip high in place.
4minA- 6reps ea
LUNGE HOLD CURL PRESS
8 reps each, while holding a lunge stance, curl and press your weights overhead.
4minB- 10reps ea
SQUARE DRILL – ALTERNATING DIAGONAL CORNERS
3minA- 8reps ea
SIDE BRIDGE ROW
Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)
3minB- 8reps ea
ALT. SINGLE LEG SQUAT JUMP
Stand on 1 leg and squat down and jump up keeping good knee alignment.
2minA- 5reps ea
BURPEE 1 LEG
Perform a burpee only using 1 leg, half the reps each side. To modify perform no push-up burpee with both legs
2minB- 5reps ea
Alternate lifting opposite arm and leg while laying face down.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.