AMRAP 10
35 Double Unders
100 Meter Farmer’s Carry
35 Sit Ups
MCx: 53/35
MAx: 10 attempts, 35/26
MVx: 50 singles, […]
09.15-09.21.2025
AMRAP 30
600 Meter Run
500/400 Meter Row
MVx: 400m, 375/300m
GOALS + GUIDANCE: This is a long, steady grinder. The goal is to stay moving without long breaks. Your run should be around 2:30 – 3:00, and your row about 2:00. Target 6 rounds.
5 Rounds
20 Ground to Overhead
30 Sit Ups
20 Weighted Step Ups, 20″
MCx: 45/25 plate, 25/15 […]
5 Rounds
18/15 Calorie Bike
12 DB Hang Cleans
Rest 2 Minutes
MCx: 50/35
MAx: 15/12 cals, 35/20
MVx: 12/9 cals, 9 reps 25/15
GOALS + GUIDANCE: Push hard on the bike to spike your heart rate (:60-:75 at most), then transition quickly to unbroken dumbbell hang cleans. Choose a weight that challenges you but allows […]