AMRAP means as many rounds as possible. In this workout, you will start with set 1 and perform as many rounds as possible in an 8 minute time period with the indicated reps of each exercise. When you complete the 8 minute time period, allow a minute or two to transition to the second set. You will then continue this pattern performing an 8 minute AMRAP on set 2 and then an 8 minute AMRAP on set 3.
8Min AMRAP Workout
1A- Jump rope alt feet (100)
1B- 1 arm snatch (5ea)
1C- Drop step lunge and overhead press (5ea)
2A- Split squat jump (10ea)
2B- T roll push up (6ea)
2C- Square drill crossover step (20)
3A- Burpee broad jump (5)
3B- Square drill Icky shuffle (20)
3C- Plank leg lifts (10ea)
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
DROP STEP LUNGE REACH AND OVERHEAD PRESS
Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.
SPLIT SQUAT JUMP
8 reps each, from a lunge position jump in the air repeatedly.
Perform a push-up and rotate and reach one arm toward ceiling at top.
SQUARE DRILL – CROSSOVER STEP
Perform a crossover step into the square and then proceed to move both feet outside the square.
BURPEE BROAD JUMP
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.