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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

Two more fours

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More 4 minute AMRAPs? You bet! This time, there’s only 2 of them, so you can push HARD on each one.
Other than the 2-count mountain climbers, nothing is really going to slow down from fatigue. So put the pedal to the metal.
Don’t have a rope or space to skip? Do the penguin jumps (single or double tap) that we’ve been practicing at the gym. High knees would be another option.
Looking forward to seeing your results.

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18 Responses to “Two more fours”

  1. M+WU

    Wod – blue
    AMRAP in 4min
    12 mtn climbers (2count)
    8 sit-ups
    5 rounds

    Rest 1 min

    AMRAP in 4min
    16 penguin jumps(double tap)
    8 sit ups
    6 rounds + 4 penguin jumps

  2. WOD @ Brown
    AMRAP in 4min
    12 mtn climbers (2count)
    8 sit-ups -w/Abmat- Butterflies

    6 Rounds + 12MC+4 SU

    Rest 1 min

    AMRAP in 4min
    24 Double Unders
    8 sit ups -w/Abmat- Butterflies
    6 rounds even

    Thanks Kevin!

    • Double Unders felt faster than the Mountain Climbers (2ct) so figured I could do more in 2nd part but the transition was where I lost time. Good fun one!

  3. WOD@Blue
    AMRAP in 4min
    12 mtn climbers (2count)
    8 straddle sit-ups
    5 rounds + 12 MC + 4 sit-ups

    Rest 1 min

    AMRAP in 4min
    48 SU
    8 straddle sit ups
    4 rounds + 10 SU

    Thanks Kevin.

  4. Warmup & Mobility

    AMRAP 4 Min.
    12 Mtn. Climbers
    8 Butterfly Sit-ups
    4R 8 MC
    Focused on good form for MCs

    AMRAP 4 Min.
    48 Singles (hip tap)
    8 Butterfly Sit-ups
    5R 23 Skips

    Thanks Kevin!

  5. 4 min AMRAP
    12 Mountain Climbers (2 ct)
    8 Butterfly Sit Ups
    4 Rounds + 12 MC

    Rest 1 min

    24 Double Hip Taps
    8 Butterfly Sit Ups
    5 Rounds + 16 DHT…..then finish the 6th round after clock ran out

    Good little burner for a Friday morning. Mountain Climbers killed me (as always)

  6. WOD @ Brown
    AMRAP in 4min
    12 mtn climbers (2 count)
    8 sit-ups – 🦋

    7 Rounds + 10MC

    Rest 1 min

    AMRAP in 4min
    24 Double Unders
    8 sit ups -🦋

    5 rounds + 2 sit-ups

    (all DUs unbroken, transition slows you down)

    P.S. I think it is easier to skip on laminate flooring?

  7. 48 bday burpees

    WOD @ Brown
    AMRAP in 4min
    12 mtn climbers (2 count)
    8 sit-ups

    5 Rounds + 8MC

    Rest 1 min

    AMRAP in 4min
    48 Singles
    8 sit ups

    5 rounds

  8. 20 minute AMRAP
    4 Wall Walkers – first time doing these. Knew my unused chimney would come in handy someday. Fun to try new things
    14 jump squats
    24 mountain climbers – 2 count
    34 Double Unders

    was 6 Double unders shy of completing 7 rounds

  9. AMRAP in 4 mins
    12 Mtn Climbers
    8 sit ups (butterfly)
    Rest 1 min
    AMRAP in 4 mins
    48 singles
    8 sit-ups (butterfly)

    4 + 10 Mtn climbers
    3 + 5 sit-ups (skipping rope kept hitting things)

    Negative Pushups
    5 sec down 3 sets x 5
    2 min rest between sets

  10. Daily 30 minute Yoga Session

    WOD@Brown
    AMRAP in 4 minutes
    12 Mountain Climbers
    8 Butterfly Situps

    7 rounds + 12 Mountain Climbers + 3 Situps

    Rest 1 minute

    AMRAP in 4 minutes
    24 DU
    8 Butterfly Situps

    5 rounds even

    Cashout: 100 T2B – 20 minutes Road Bike Ride – 200 Hanging Knee Raises (alot of grip work on the bar) NFT

    Good work everyone!

  11. 4 min AMRAP
    12 mountain climbers
    8 sit-ups
    5 rounds + 6 mountain climbers

    4 min AMRAP
    16 DUs(1 round, then did singles bc DUs weren’t working. Didn’t know how many singles to do, so just doubled. Only did 32/round)
    8 sit-ups

    4 rounds even

  12. AMRAP in 4 mins
    12 Mtn Climbers
    8 sit ups (butterfly)
    5 Rounds + 12 Mtn Climbers

    Rest 1 min

    AMRAP in 4 mins
    48 singles
    8 sit-ups (butterfly)
    4 rounds + 38 singles

    Thanks Kevin!!

  13. AMRAP in 4 min
    12 Mtn climbers
    8 sit-ups
    6 Rds + 4 MCer’s

    Rest 1min

    AMRAP in 4min
    48 singles/16 doubles
    8 sit-ups
    3 Rds + 48 singles (got about 10 doubles round 2, otherwise went with mostly singles)

  14. 12 mtn climber
    8 sit-ups
    6 rounds

    16 du
    8 sit-ups
    3 rds + 12 du – this was probably my first time doing du in a wod, and they did slow me down, but not as much as I thought they would!

    Happy Friday everyone.

  15. Make up
    4 Rds
    amrap 4 min
    20 JJ
    20 plank switches up down up = 1 right,?
    30 sec hollow hold
    Rest 1 min
    2+1 p.s
    2
    1+15 p.s
    1+ 10 p.s
    The 320 shoulder taps I did yesterday didn’t make these any easier

    Amrap 10 min
    40 sec on 20 off
    Rkbs 50#
    23 per Rd.
    230 total

    42 birthday burpees

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