Work for 5 minutes at a time then pause for 80 seconds
- 1 round: 200 m row and 10 sit ups
- 2 round: 20 walking lunges and 10 bicep curls
- 3 round: 10 ball slams, 10 ball toe touches and 10 ball jump over
- 4 round: 10 goblet squats and 20 mountain climbers
- 5 round: 10 bent over row, 10 push press and 10 hip crunches
These amraps really work up a sweat if you want, but if you feel lazy you can take it slow and heavy.
The point is to get in as many rounds as you can in these mere 5 minutes. I usually start in round 2 or 3 and end my workout with the row, that is if I get a say, which is of course not always. I feel like I have more ambition for the rowing when it is only 200 m at a time and then brake it up by getting of the machine and doing 10 sit ups, and I must admit that sometimes I cheat by doing 15 or even 20 sit ups so I get less rowing time.
Because it is never more then 10-20 reps it is always easy to finish that part and then next part is easy as well so it runs smoothly. You never fatigue yourself too much, just keep it up for little 5 minutes then get ready for the next round. It takes a bit time sometimes if you have to choose weights or find a empty spot or machine. Use the transition time as well as you can.
This is a kind of workout that is good to use as a recovery from a hard wod, just use light weights and think of it as active rest to do the next day. It is only 25 minutes of work. It is high intensity interval training or hiit and good to do from time to time to burn some extra calories for Christmas, to fit in the dress as we say in Iceland.
- Common-CrossFit-Workouts: Photo courtesy of CrossFit Inc