20min AMRAP
400m Run
120ft Farmers Carry
100 Double Unders
120ft Farmers Carry
General Warm Up
Start with 3-5min of Cardio of choice, then…
3 ROUNDS
5 Squats
5 Push Ups
:30 of Plank Up-Downs
Specific Warm Up
Perform the Hinshaw Warm Up and then heat up that jump rope!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
20min AMRAP
400m Run
120ft Farmers Carry
100 Double Unders
120ft Farmers Carry
Modifications
Run: If you are running this should be a ~2:00 distance. That means if you are choosing any cardio variation, it should be between 1:30 and 2:30, if possible. Here are some substitution ideas:
500m Row
1000m C2 Bike Erg
24-30cals on an Air Bike
1:00 of Mt. Climbers + 1:00 of Squat thrusts
1:00 of Mt. Climbers + 1:00 of Burpees
2:00 of Running in Place
2:00 of Stair Climbing
2:00 of Step Ups
2:00 of mix and match butt kickers, high knees, jumping jacks, pose running drills, etc. in place
Farmer’s Carry: This should be about :30 of carrying with your feet moving quick! If you don’t have somewhere to carry things, perform the Farmer’s Carry in place for :30. Squeeze your butt and drive those knees forward and up!
Double Unders: 100 Single Unders, 50 Jumping Jacks, 100 Penguin taps, or 1:00 of Double Under Attempts will all do the trick!
Optional Accessory Work
Pull Up Strength!
Option 1: If you are able to consistently do sets of >10 strict pull ups, add some weight to your pull ups to give yourself 3 challenging sets of 8-10 reps.
Option 2: If you are able to do 5-10 strict pull ups in a row, go for 3 sets of as many reps as you can.
Option 3: If you are able to do 1-4 strict pull ups, do the following complex 3-5 times, resting in between each attempt: 3 Top-Half-Pull-Ups followed by a :10 negative chin up.
Option 4: If you cannot do a pull up, but you have a pull up bar, try to accumulate 3-5 reps of a :10 chin over bar hold.
Option 5: If you cannot do a pull up, but you have an assisted pull up machine at your gym, perform 3 - 5 Sets of 5 - 10 reps.
Option 6: If you cannot do a pull up and do not have a pull up bar, do 3-5 sets of the following: 10 Bodyweight Rows or Dumbbell Rows + 10 Dumbbell Pullovers
Cool Down
1-2min Stretching Forearms
1-2min Stretching or Foam Rolling the Calves