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 plate

MAx: 25/15 plate, 15/10 plate

MVx: 15/10 plate, 20 sit ups, no weight for step ups

GOALS + GUIDANCE: Pick a weight for the plated ground-to-overhead that allows for consistent sets of unbroken reps. Keep the sit-ups unbroken and use them as your break. Then move at a smooth, controlled pace on the step-ups with a lighter plate than you used for the ground to overhead. Target 20 minutes.

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 you to maintain good form through all 12 reps. Use the 2 minute rest to recover fully so you can hit each round at the same intensity. Target 20 minutes.

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Chest to Bar Pull Ups
11 Power Cleans
11 Burpees
11 Kettlebell Swings
11 Toes to Bar
11 Deadlifts
11 Jerks
2001 Meter Run

MCx: 24″, 135/95, 70/53

MAx: 20″, 115/75, pull ups, 53/35, knee or pike up

MVx; step up 24/20, 75/55, ring rows, in+outs, 35/26, lege lifts

GOALS + GUIDANCE: Grab a partner, put your head down, and grind away. Divide the 2001 meters into 400’s, the final 401 meters you will do together. For the 11 reps of the 9 movements, each partner will complete 11 reps. You decide if you do all 11 at one time or divide them up, but BOTH partners must complete 11 reps before moving on to the next exercise. Target 30 minutes (35 min cap)

50-40-30-20-10 Lunges

150 Meter Suitcase Carry

MCx; 53/35

MAx: 35/26

MVx: 26/18, start at 40 reps

GOALS + GUIDANCE: Break the lunges into manageable sets early so you don’t blow up your legs. For the suitcase carry, pick a weight that challenges your grip and core but still allows you to move steadily with only a short break to change hands at the turn around point. Target 11 minutes (15 min cap).

10 x on the 2 Minute
20/15 Cal Row + 10 HR Push Ups

MAx: 15/12 cals, knee hr push ups

MVx: 12/9 cals, push ups to abmat

GOALS + GUIDANCE: Try not to be a “cry baby” after this one! In :60 or less, complete the calorie row, and in about :20 complete the hand-release push ups. You’ll then have :30 to transition back to the rower for the next round. Scale calories and reps to fit the time domains. Record any modifications.

3 Rounds

10 Banded Face Pulls

10 Banded Lat Pull Down

10 PVC Deadbugs

10 PVC Sumo Good Mornings

10 PVC Sumo Squats

3 Rounds

10 Cossack Squats

10 Seated DB Hammer Curls

10 Dips

*build in weight

GOALS + GUIDANCE: For the cossack squats, hold 1 dumbbell in the rack position and lunge as low as possible from side to side, completing 10 total reps. For the hammer curls, find a bench or box (to prevent leaning backwards) and with palms facing each other, complete 10 hammer curls. Then for the dips, do them on a bench, box or rings and add weight each round if possible.

4 Rounds
400 Meter Run
20 Jumping Lunges
200 Meter Run
20 Burpees
100 Meter Run
20 Wall Balls

MCx: 20/14
MAx: 300-200-100m, lunges, 14/10
MVx: 300-200-100m, 14 reps, jump squats, in+outs, 10/6

GOALS + GUIDANCE: Run the four hundred in about 2:00, the two hundred in :60 or less, and the one hundred in :30 or less. Between runs complete the twenty reps of the designated movement. The jumping lunges will take :30-:40, the burpees around :60-:90, and the wall balls :45. Try to do each movement unbroken for as many rounds as possible. Target 30 minutes (with a 35 minute cap.)

2K Row
150 Double Unders
10 Rounds of “Cindy”

1 Round Cindy:
5 Pull Ups
10 Push Ups
15 Squats

MAx: 1500m, 50 attempts, 3 pull ups (band) 6 push ups 9 squats
MVx: 1k row, 200 singles, 3 ring rows 6 knee push ups 9 squats

GOALS + GUIDANCE: Get ready to work! The 2k row will take anywhere between 7-9 minutes. If you know the row will take you longer than 9 minutes, scale down by 500 meters. The double unders will take around 3 minutes. If you reach 5 minutes, move on. Ten rounds of “Cindy” (1 round = 5 pull ups, 10 push ups, 15 squats), every round will take :60-:90 to complete. Scale reps or the movement to keep every round within the mentioned time domain. Target 25 minutes (30 min cap.)