AMRAP Fundamentals

Warm up:

400 m Run/Row

3-5 Yoga Worms

5 Lunge Twists R

5 Lunge Twists L


Then complete one of the following options:

Option 1> 3 Months:

AMRAP in 20 minutes

5 Pullups

10 Pushups

15 Squats


Option 2 < 3 Months:

AMRAP in 15 minutes

5 Pullups

10 Pushups

15 Squats


Option 3 < 1 Month:

AMRAP in 10 minutes

5 Pullups

10 Pushups

15 Squats


Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


Post thoughts and number of rounds to comments






51 views2 comments

Recent Posts

See All

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

 Logo-2.jpg