3 ROUNDS
3:00 AMRAP
2 - 4 - 6 - 8 - 10 - etc.
Box Jumps
Squat Thrusts
*Rest 1:00 Between Rounds
General Warm Up
Hit the full Joint Rotations Warm Up, then, do 3-5 min of cardio to get warm. Follow that with...
3 ROUNDS
5 PVC Overhead Squats (Hold at the bottom for a few seconds)
5-10 Sit Ups
5-10 Glute Bridges
Specific Warm Up
Simple stuff today! Just get your box jump variation or modification ready to go with 3 sets of 5 reps, increasing in height or intensity, if possible.
Workout of the Day
3 ROUNDS:
3:00 AMRAP
2 - 4 - 6 - 8 - 10 - etc.
*Rest 1:00 Between Rounds
Workout Notes
Ok this format is a little tricky! Let’s break it down. The first thing to note is that this workout is 3 Rounds. Each Round will be a 3min AMRAP, followed by a 1min rest. So what is an AMRAP? AMRAP stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 3min) and for the duration of that timer, we will continue cycling through the work as many times as we can. When the timer ends, you’ll start your 1min Rest.
The final tricky piece of today’s puzzle is that for the duration of the AMRAP, we have an ascending rep scheme. That means that each time you start the clock (for each round,) you’ll start with 2 Box Jumps, then 2 Squat Thrusts, then 4 Box Jumps, then 4 Squat Thrusts. Then 6 and 6, 8 and 8, etc. climbing as high as possible before the 3min timer is up. Each time you start a new round, start BACK at the beginning! : )
Box Jump Modifications
The video for this movement covers many options, including not having a box at all!
Squat Thrust Modifications
The Squat Thrust is a simple movement, but for some folks, it can be slow moving. Since today’s AMRAP’s are so short, we want to make sure we aren’t using up all of our time on these Squat Thrusts. If you are in the “slow and steady” camp, cut the reps in half! Instead of climbing 2-4-6 like the box jumps, climb 1-2-3. If you’re on the other side of the spectrum, you can amp it up by turning these into burpees!
Optional Accessory Work
Accumulate 1-2min in your toughest version of a Hollow Hold.
Cool Down
1-2min of Forward Folds (on each leg, if necessary)
1–2min of Chest Stretches on Each Side
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