10:00 Ascending AMRAP
1 Burpee
1 Broad Jump
2 Burpees
2 Broad Jump
3 Burpees
3 Broad Jump
Etc.
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
5 Push Ups
50 Jumping Jacks
Specific Warm Up
Not much to do here today! Test a few Broad Jumps to make sure you have the ability to perform them safely. Then, test a set of 3-5 Burpees to make sure you’ve got those under control and then it’s GO TIME!
Workout of the Day
10:00 Ascending AMRAP
1 Burpee
2 Burpees
2 Broad Jump
3 Burpees
3 Broad Jump
Etc.
Workout Notes
Woooooooow I have a feeling I’m going to be getting some heat for this one! First of all, 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, 10min) 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.
The rep scheme for this one is simple. Add one rep each time! Whenever we do a workout like this, I get scared because I get to the rounds of 6 or 7 REALLY fast and I start doing the math and I think I’m going to get REALLY far. However, at some point, it slooooooows down BIG time. So don’t be surprised if the first handful of rounds go fast.
Keep going up in reps until the time stops!
Burpee Modifications
Remember, a slow burpee is still a burpee! If you can’t do the full burpee (or don’t want to,) you can swap out for Squat Thrusts or 8 Count Body Builders.
Broad Jump Modifications
Please, PLEASE be absolutely positive that you can land these Broad Jumps softly, and with control. If you land hard or land without control, these can mess you up! Only jump as far as you feel comfortable and try to jump high! If you don’t have the space or don’t want to try the Broad Jumps, use Power Jumps instead. If you are not able to get airborne, just use Air Squats.
Optional Accessory Work
Ab Blaster #2 - Around the World
3 ROUNDS
:30 Crunches
:30 Crunches to the left knee
:30 Hip Lifts
:30 Crunches to the right knee
:30 Flutter Kicks
:30 Rest
Cool Down
1-2min of Triceps Stretch on each arm
1-2min in the Bottom of the Squat
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