At-home Conditioning Routine
Warm up –
200 Single Unders (Jump Rope)
3 Rounds –
10 Jump Squat
10 Hand Release Push ups
10 Towel Rows
Workout –
As Many Rounds As Possible –
10 Lateral Burpees
20 Weighted Lunge walk
10 Pull ups
How to AMRAP –
AMRAP stands for As Many Rounds As Possible. Complete the given number of reps for each exercise for as many rounds as humanly possible in the given time. Once the timer starts you stop moving only when the timer stops.
Scaling the movements –
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners
Lateral Burpees > 4 count burpees
Weigted lunge walk > Lunge walk > Squats
Pull ups > Towel Row > Banded Seated Row
Select your Fitness level & Program –
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.
Beginners – 10 mins AMRAP
Intermediate – 15 minis AMRAP
Advance – 20 mins AMRAP
Categories: Conditioning, WOD