20:00 Ascending AMRAP
250m Row
10 Burpees
10 V-Ups
500m Row
10 Burpees
10 V-Ups
750m Row
10 Burpees
10 V-Ups
Etc.
General Warm Up
Start with 3-5min of easy Cardio of choice, followed by…
3 ROUNDS
10 Kang Squats
10 Sumo Deadlift High Pulls with PVC
5 Inchworms (No Push Up)
5 Strict Toes To Bar (Or 10 Sit Ups)
25 Jumping Jacks
Specific Warm Up
Three movements in today’s workout! Let’s start by addressing the Burpees. And by that I mean… do a few burpees to make sure they are safe for you to do today. Moving on!
Try out your V-up variation of choice with 3 sets of 5 to make sure you like it.
Hit the Rowing Primer and then row it out for about 250m to put all the pieces together. Boom! Ready!
Workout of the Day
20:00 Ascending AMRAP
250m Row
10 Burpees
10 V-Ups
500m Row
10 Burpees
10 V-Ups
750m Row
10 Burpees
10 V-Ups
Etc.
Workout Notes
Wow wow wow. Wow. This workout looks like a beast! Any 20:00 AMRAP simultaneously strikes fear in my heart AND amps me up because I know it’ll be a great, satisfying, sweaty sesh.
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, 20:00) 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. In this particular workout, the row starts out short and each round it gets longer and longer. The Burpees and V-Ups stay the same every round. The goal is to get as fast as you can in the allotted time!
Rowing Modifications
Every chunk of 250m should be around 1:00 (or less in the early rounds) so this one becomes pretty simple to modify if you want to row, but not with the written distances, or if you want to use a cardio equivalent/option from our Cardio Resources Page!
Burpee Modifications
Remember, a slow burpee is still a burpee! If your burpees are really slow, bring the number down to 3-5 reps per round instead of 10! If Burpees are too hard for you to complete in full, try Squat Thrusts instead.
V-Up Modifications
Just like our Day 2 Workout, there are many ways to go after this Ab work. You can bend your spine with Sit Ups, V-Ups, or a hanging variation from the Toes To Bar Video, or choose a non-bendy challenge like any Front Plank Variation that works for you!
Optional Accessory Work
Continue the core assault with 3 x 1:00 in each Side Plank.
Cool Down
1-2min of Forward Folds
1-2min in Saddle Pose
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