AMRAP Run & Abs

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps

200 m Run/Row

3 Yoga Worms

20 Calf Raises R

20 Calf Raises L

Resistance Band Chest & Shoulder Mobility

Resistance Band Postural Complex



Option 1 > 3 Months

AMRAP in 20 Minutes (As Many Rounds As Safely Possible)

200 m Run/Row

10 SLS2S (Single Leg Sit-to-Stand) R

10 SLS2S L

20 Side-ups R

20 Side-ups L

200 m Run/Row

20 Alt Leg V-ups (R+L=1)

20 Russian Twists (R+L=1) 15/20


Option 2 < 3 Months

AMRAP in 18-20 Minutes (As Many Rounds As Safely Possible)

200 m Run/Row

10 SLS2S (Single Leg Sit-to-Stand) R

10 SLS2S L

20 Side-ups R

20 Side-ups L

200 m Run/Row

20 Alt Leg V-ups (R+L=1)

20 Russian Twists (R+L=1) 10/15


Option 3 < 1 Month

AMRAP in 10-14 Minutes (As Many Rounds As Safely Possible)

100 m Run/Row

5 SLS2S (Single Leg Sit-to-Stand) R

5 SLS2S L

10 Side-ups R

10 Side-ups L

100 m Run/Row

10 Alt Leg V-ups (R+L=1)

10 Russian Twists (R+L=1) 5/10


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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