“Cindu”
20 minute AMRAP:
– 5 pull-ups
– 10 push-ups
– 15 air squats
– 30 double unders (sub 60 singles or 30 lateral hops
*sub pull-ups with 10 bent over odd object rows.
WOD
Every 5 minutes x 6 sets:
– 400m run
– 16 walking lunges
– 12 backpack push press
*For backpack push press, from one shoulder overhead to the other shoulder is one rep so 6/side. It can also be performed with a sandbag. If you only have a DB/KB just complete 6/side single arm push press.
*Scale this up by wearing backpack, sandbag or weight vest for entirety of work out (except push presses).
Deck of cards:
Spades – goblet/front squat
Clubs – burpees
Hearts – sit-ups
Diamonds – alternating DB snatch
Jokers – 400m run
Put cards face down. Flip over cards and do the assigned rep number for the corresponding suit. For example, a 10 of clubs is 10 burpees. Jacks = 11 reps, Queens = 12 reps, and Kings = 13 reps.
Don’t have a physical deck? Download on app…
1 round
– 1 mile run
– 50 burpees (yes, it will suck a little less this time)
+
2 rounds:
– 800m run
– 35 jumping squats
+
3 rounds:
– 600m run
– 20 alternating single sided V-ups
A) 3-4 sets:
– 20 alternating DB gorilla rows (substitute two objects you can hold onto)
– 20 heal elevated (2-3” goblet squats)
B) 15 min AMRAP:
– 200m run, hill run up and down, 60 sec other cardio equipment
– 12 wallballs
– 10 KB swings, double KB snatch from hang, or heavy object ground to overhead
– 8/side push press (KB, DB, or get creative)
No equipment version: sub wallballs with skater jumps.
A) 3-4 sets:
– 20 walking death march (add weight to hands)
– 10/side single arm DB presses
– 20 alternating bicep curls (or 10/side if using one object)
No equipment version: find a substitute weight for the dumbell that works for the prescribed reps number.
B) E3MOM x 4-8 sets:
– 200m run
– 5-10 burpees
– 20 double unders, 40 single unders, or 20 lateral hops
*Keep intensity the same every round.
C) 1 set with little to no breaks:
– 10 abmat sit-ups
– 10 lemon squeezes
– 20 abmat sit-ups
– 20 medball Russian twists
– 30 abmat sit-ups
– 30 mountain climbers
– 20 abmat sit-ups
– 20 medball Russian twist
– 10 lemon squeezes
– 10 abmat sit-ups
8 min AMRAP
– 200m run (about 40-60 sec of running)
– 8 heavy object thrusters
– 8 lemon squeezes or hanging knee raises
R4M
8 min AMRAP
– 30 double unders, 60 single unders, or 30 lateral hops
– 10 supermans
– 10 hand release push-ups
R4M
8 min AMRAP
– 200m run (sub in 40 sec of other cardio equipment)
– 12 heavy object or banded Romanian deadlifts
– 12 heavy object Russian twists
A) 3-4 sets:
– 10-20 DB floor press
– 10-20/side bent over rows with heavy object
No equipment version: find something heavyish to press from the floor with. Do it single arm instead of double if you only have one weight. Complete 10-20 reps per arm.
B) 10-9-8-7-6-5-4-3-2-1 reps for time:
– weighted object ground to overhead
– weighted object goblet squats
– abmat sit-ups (scale up by holding object)
*Best object to use is a backpack filled with something heavy like books wrapped in a blanket for additional padding.
*Want to make it harder? Go back up to 10 and/or add the weighted object to your sit-ups.