"An Arm & A Leg"
AMRAP 24:
80 Push-ups
80 Sit-ups
80 Pull-ups
Every Minute [Starting at 0:00]:
8 Air Squats
MUSCULAR ENDURANCE & LACTATE THRESHOLD
Age Group
13-15 & 55+ | Same as Class
AMRAP 24:
20 Wall Walks
40 Chest-to-Bar Pull-ups
60 GHD Sit-ups
Every Minute [Starting at 0:00]:
6 Alternating Single-Leg Squats
Start the workout with 8 air squats and continue to complete 8 air squats at the top of each minute. Use the remainder of the minute to work through the AMRAP. Choose rep numbers that allow you to complete about 10 reps of push-ups, sit-ups, and pull-ups on the minute, which allows you to clear each station in about 8:00 or less
Score: Rounds + Reps
Intended Intensity: RPE 5
Fitness Attributes Improved: Muscular Endurance & Lactate Threshold
Target Score: 1-2 Rounds
Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
Pull-ups: These are intended to be kipping pull-ups (not strict), though you can complete them however you'd like.
Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
Push-Up Hand Placement
Hands should be slightly wider than shoulder-width apart.
Fingers pointing forward or slightly turned outward.
Wrists should be in line with the shoulders.
With the interruption of air squats at the start of every minute, we want to maximize our time working. Normally, we like to see athletes take working sets to fatigue, but that may cause you to have to rest too long going into a disruption by the air squats.
Push-ups: Work for only as long as your reps remain crisp and quick. The moment you feel as if your reps could slow down, take a quick break, get a big breath of air, and then go back to work.
You should be able to complete at least 10-20 reps each minute. If you can't complete that many reps each minute, pick a number you think you can complete and multiply that by 8. This is the rep scheme you should work off of.
Example:
If you think you can complete 5 reps each minute, 5x8 = 40. So, you should complete 40 Push-ups, 40 Sit-ups, and 40 Pull-ups each round of the AMRAP.
You would still complete 8 air squats at the start of each minute.
PUSH-UPS
Reduce Reps
Box Push-Ups (Hands Elevated)
160 Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press
SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
PULL-UPS
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)
AIR SQUATS
Squat to a Box
Lunges
0:10 Wall Sit Hold
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Push-Up Warm-Up
Pull ups | tell, show, do, check
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-51 minutes)
Look For
Post Workout Clean Up & Chat (51-60)
Lethal Legs
For Quality:
50 Sandbag Box Step-ups (20")
Sandbag: (100/70)
Mindset
Henry Miller
"The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself."
Paying close attention to the small details of life reveals their profound beauty and complexity.
