4. Just 10 Minutes
10 min AMRAP:
- 3 1/2 burpees
- 5 Mountain Climbers
- 8 Jumping Knee Tucks
Score is the number of reps you do in 10 minutes.
To complete the 1/2 burpees, just don’t extend. Chest and thighs on the floor to start the movement, then push your torso and hips up and kick your legs forward, close to your hands. Keep your hands on the floor at all times.
Mountain climbers will count right + left = one rep, so you’re doing 10 total, 5 each leg. Keep your hips in line with your shoulders and move only your legs. Knees towards elbows.
Mountain climbers are a great bodyweight exercise to add to quick workouts as they are taxing and raise your heart rate quickly.
On the jumping knee tuck, just jump and tuck your knee. The goal is to keep your knees higher than your hips on every rep.
Pace yourself or you're going to stop on the second minute of the workout.
5. Movement Monday WOD #5
AMRAP in 15 minutes:
- 1 minute Max Plank Walk-Ups
- 1 minute Max Side Plank Windmills
- 1 minute Max Slide Plank Rotations
On a 15-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movements every minute. Repeat the sequence 5 times.
Score is the total number of repetitions completed before the 15-minute clock stops.
Plank Walk-Up: From the Plank Hold position with elbows and arms fully extended, move to the Elbow Plank position one hand at a time wherein the right arm is parallel to the ground, then the left arm parallel to the ground. From the Elbow Plank position, move back to the starting Plank Hold position. This counts as one rep.
Side Plank Windmill: From the Elbow Plank Hold position, move your right hand overhead and sweep it down to your waist as if drawing a half-circle. Go back to the starting position and do it with the left hand. This counts as one rep.
Side Plank Rotation: From a Plank Hold position, place your right hand behind your head and keep your left hand planted on the ground. Point your elbow to the ground then up to the sky while keeping your hand below your head. This counts as one rep. Switch hands when necessary.
10 Rounds for Total Reps in 20 minutes:
- 40 second Air Squats
- 40 second Burpees
- 40 second Sit-Ups
On a 20-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written for 10 rounds.
Score is the total number of repetitions completed before the 20-minute clock stops.