Conditioning – 06.11.20

Photo by Jesica GuidoOk on

High Intensity Workout Routine

Warm up – 3 Rounds

5 Squats 
5 4-Count Burpees
5 Sit ups

Workout –


16 Plyo Lunges
8 Burpees
16 Sit 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

Plyo Lunges > Alternating Lunge > Static Lunges > Squats
Burpees > 4-Count Burpees > 8 Squats + 8 Push ups

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 – 7 mins AMRAP
Intermediate – 12 minis AMRAP
Advance – 15 mins AMRAP

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