Double Or Nothin’
AMRAP means as many rounds as possible. In this workout, start with the first superset and perform as many rounds as possible with the indicated reps in a 4minute time period. After completing the 4 minute set, allow 1 minute rest and then repeat the same set for a second round of 4 minutes. Try to complete more rounds in your second 4minute set than your first. After completing 2 rounds of 4minutes on the first set, move onto set number 2 and complete the same pattern.
4min AMRAP (x2) Workout
1A- Side lunge reach and overhead press (6ea)
1B- High plank fly (6ea)
1C- Jump rope (50)
2A- Squat and overhead press (10)
2B- 1/2 Turkish get-up (5ea)
2C- Jump rope alternating feet (50)
3A- Stagger jump squat (10ea)
3B- Plank to push-up (10ea)
3C- Bicycle crunch (10ea)
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
1A- 6reps ea
SIDE LUNGE REACH OVERHEAD PRESS
TIPS:
Lunge to the side and reach hands toward foot hinging from hips, return to top pressing weights overhead.
1B- 6reps ea
HIGH PLANK FLY
TIPS:
Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.
1C- 50reps
JUMP ROPE
TIPS:
Just get after it…
2A- 10reps
SQUAT AND OVERHEAD PRESS
TIPS:
Squat and then press weights overhead when returning to standing.
2B- 5reps ea
1/2 TURKISH GET-UP
TIPS:
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
2C- 50reps
JUMP ROPE ALT FEET
TIPS:
If you can jump rope easily, try double unders…
3A- 10reps ea
STAGGERED JUMP SQUAT
TIPS:
Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.
3B- 10reps ea
PLANK TO PUSH-UP
TIPS:
Keep back flat and move from elbows to hands.
3C- 10reps ea
BICYCLE CRUNCH
TIPS:
Rotate opposite shoulder and elbow toward opposite knee.