7:00 AMRAP
10 Knees to Elbows
10 Box Jumps
Then…
7:00 AMRAP
Max Distance Run or Bike
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
10 Russian Kettlebell Swings
5-10 Sit Ups
1:00 of Jump Rope Ladder Drills or Freestyle Jump Rope
Specific Warm Up
First up, play with the Knees to Elbows (or any hanging variation from that video) and test ~3 sets of 5 reps to make sure you have them in abundance. 10 reps at a time is a lot and 7min is not a long time!
Next, work your way up to whatever box jump height you plan to use, even if it’s Power Jumps or jumping over a line on the floor!
Finally, hit that sweet Hinshaw Warm Up and get ready to rage!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
7:00 AMRAP
10 Box Jumps
Then…
7:00 AMRAP
Max Distance Run or Bike
Workout Notes
Alright, this one looks fun! If you are unaccustomed, AMRAP stands for As Many Rounds/Reps As Possible. That means that you have 7:00 to complete as many rounds as possible of 10 K2E and 10 Box Jumps. As soon as that timer is up, you have 7:00 to cardio HARDio. The pace for the cardio should be as hard as you can sustain for those 7:00. This should be a very different pace than what you would do for a 20+ minute long, slow, distance cardio. There is no rest built in between the two AMRAPS, but if you need a minute or two in between, take that breather!
Knees to Elbows Modifications
Anything in the TTB video will work! However, if you are not able to hang from a bar, you can always go with Sit Ups or Plank Holds.
Box Jump Modifications
The box jump is a scary movement for many! Remember not to go after a real box jump (at any height) if you there is a chance that you will get scared mid-rep. We want to be super confident in our choice here so we can push the pace on this 7min AMRAP. The box jump video contains many variations, all the way down to no box at all. If those don’t work for you, go for Power Jumps at whatever height is manageable for you!
Cardio Modifications
Check out our Cardio Resources Page for more options, but anything that you can repeatedly do for those 7min is great!
Optional Accessory Work
Accumulate 2-3min in an Arch Hold, partitioning as desired.
Cool Down
1-2min of Calf Stretches on each leg
1-2min of Forward Folds
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