EFFECTIVE HOME WORKOUTS 16
- 3-6-9-12-15-18-21-24-27-30-33-36 Jumping Jacks
- 12-11-10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must perform 3 Jumping Jacks and 12 Strict Handstand Push-Ups before moving on to 6 Jumping Jacks and 11 Strict Handstand Push-Ups and so on.
Score is the time on the clock when the last set of Strict Handstand Push-Ups is completed.
5 Rounds in 19 minutes
- 1 minute Chair Dips
- 1 minute Alternating Pistols
- 1 minute Burpees
- 1 minute Rest
On a 19-minute clock, athlete must accomplish as many repetitions as possible (AMRAP) of each movement for 5 rounds. Athlete will have 1 minute to perform each movement every round, followed by 1 minute of rest between each round.
Score is the total number of repetitions completed before the 19-minute clock stops.
- Buy-In: 200 Double-Unders
Then, 50-40-30-20-10 reps of:
- Sumo Deadlift High-Pulls (pick load and object)
- Walking Lunges
- Burpees Over Object
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 200 Double-Unders. Then, athlete must perform 50 Sumo Deadlift High-Pulls, 50 Walking Lunges, and 50 Burpees over Object to 40 repetitions of the three movements and so on.
Score is the time on the clock when the last round of Burpees is completed.
AMRAP in 20 minutes
- 10 Lateral Burpees Over Object
- 15 Deadlifts (pick object)
- 20 Goblet Squats (pick object)
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.
Score is the total number of repetitions completed before the 20-minute clock stops.
- 15 minute Wall Squat Hold (cumulative)
Every time athlete rests, perform:
- 5 Push-Ups
- 10 Jumping Jacks
- 15 V-Ups
Start a running clock and a stopwatch simultaneously. Perform the Wall Squat Hold (aka: Wall Sit) until you have to break. Every time you break, stop the stopwatch and perform 5 Push-Ups, 10 Jumping Jacks, and 5 V-Ups. Get back into the Wall Squat Hold position and resume the stopwatch. Continue until you accumulate 15 minutes on the stopwatch.
Score is the time on the clock when the 15 minutes cumulative Wall Squat Hold is completed.