20:00 AMRAP
20 Calorie Air Bike
20 Box Step Ups
200ft Farmers Carry
General Warm Up
3-5min of easy cardio to get warm, then…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Inchworms (no Push up)
1:00 of Freestyle Jump Rope
Specific Warm Up
First, let’s play with our box Step Ups. Start with a set of 6-10 alternating step ups (that’s 3-5 per leg) or your step up alternative. Make sure this movement is safe for you and if you think you should add weight, go ahead and do another 1-2 sets to test your weights.
Next up, play with your Farmers Carry options. In the video, I show versions with single and double elements as well as traveling and not traveling, in case you don’t have room. Make sure you have something that fits the bill. More on this in the Modifications below.
Lastly, let’s rage on the airbike! Do about :30 at a moderate pace, then rest for ~30. Then go for :20 at a hot pace, then rest for ~:40, then finally go REAL hard for 10 seconds. Catch your breath and we should be ready to go!
Workout of the Day
20:00 AMRAP
20 Calorie Air Bike
20 Box Step Ups
200ft Farmers Carry
Workout Notes
I looooooove a 20min AMRAP! This promises to be long and sweaty and that fits perfectly between yesterday’s Hero Workout and tomorrow’s Strength Day.
This type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 20min) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends. More on each movement below, but in my head, we are looking at roughly a 4-5min round, which means we should shoot for a version of this workout that allows us to complete 4-5 rounds in 20min. That would equate to 100 box step ups, potentially with weight, and that’s a lot! If that number is too high for you, lower the step up reps or shoot for fewer rounds. We don’t want your glutes to be completely dysfunctional the next couple of days!
Air Bike Modifications
A 20 Cal Air Bike can be a 1-2min experience, depending on the person’s size and how deep we are into a workout. If you don’t have a way to measure your output (like a spin bike) then bike as hard as you can for 2min. The same thing applies to running, power walking, jumping rope, or rowing. However, you will find more options on our Cardio Resources Page or you can use these numbers in place of the bike: 500m Row, 400m Run, 1000m Concept 2 Bike, or 100 Double Unders.
Box Step Up Modifications
These can be weighted or unweighted, using any height that is appropriate for you. Sometimes I use playground equipment or the stairs to our building when I’m working out at home! If you don’t have anything to step up to, you can use any single leg strength movement you’d like: Lunges, Split Squats, Single Leg RDL’s, or even Pistol Squats if you’re a maniac.
Farmer’s Carry Modifications
These can be any version shown in the video that is right for you. If you don’t have a way to measure out 200ft, we can use the average stride length of an adult (2ft) and say that we should take 100 steps. Whether you do 50 steps in one direction and 50 in the other, or you do 100 marching steps in place, make sure you are squeezing your butt, flexing those abs, and keeping beautiful posture!
Optional Accessory Work
Tabata: V-Ups
Cool Down
1-2min of Child’s Pose
1-2min of Forearm Stretches
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