4 cycle AMRAP

3
Feb

4 cycle AMRAP

Here’s what’s on tap!

Starting with Good Mornings. The 2121 is the tempo. 2 seconds down, hold for 1, 2 seconds up, hold for 1. Do that 10 reps. Keep the back night and flat. If you have weight, use it. If not, cross the arms over the chest.

We have a 3 minute AMRAP that you’ll be doing 4 times. Burpees/down-ups are small reps, so those should be quick and steady.

KB/DB swings – unbroken! If you have a barbell, feel free to do Hang Power Cleans with a weight you can do unbroken also.

Skipping – As unbroken as possible. If you’re getting tripped up too much, drop a level. If you don’t have a rope, do penguin jumps (jumping hip taps).

Rest 1 minute between rounds and try to get the same amount of reps each AMRAP. Enjoy!

25 Responses

    1. Julie Allain

      Round one: 1 complete cycle + 6 burpees, 12 PC (35#) and 6 penguin taps
      Rounds 2,3 and 4: 1 complete cycle + 6 burpees and 12 PC (35#)

  1. David Wiens

    Good mornings with 1x30lb – 4 x 10 reps

    [email protected]
    4 burpees
    10 RKBS – 30lb DB
    48 SU

    #1: 2 rds + 4 burpees + 10 RKBS + 8 SU
    #2: 2 rds + 4 burpees + 10 RKBS + 32 SU
    #3: 2 rds + 4 burpees + 10 RKBS
    #4: 2 rds + 4 burpees + 10 RKBS + 40 SU

    Had trouble skipping on #3

    Thanks for the workout Kevin!

  2. Jackie

    Warmup & Mobility

    Good Mornings (2121)
    4 sets of 10 @ 20#

    AMRAP 3 Minutes x 4R
    1 Minute Rest Between Rds.

    6 Burpees
    12 RKBS @ 30#
    48 Singles (hip tap)

    2R, 6 Burpees, 2 RKBS
    2R, 6 Burpees, 2 RKBS
    2 R, 6 Burpees, 3 RKBS
    2R, 6 Burpees, 1 RKBS

    Fun!! Thanks Kevin.

  3. Allyson

    Good Mornings
    2121
    4 sets x 10 reps
    25# DB

    AMRAP in 3 min x 4
    6 Burpees
    12 RKBS – 25# DB
    24 doubles/ 48 singles
    Rest 1 min between

    1: 2 Rds + 2 burpees
    2: 2 Rds + 6 KBS
    3: 2 Rds + 2 KBS
    4: 2 Rds+ 5 KBS

    Attempted doubles each round but did mostly singles.

  4. heididaigle

    Good Mornings
    2121
    4 sets x 10 reps
    25# DB

    AMRAP in 3 min x 4
    6 Burpees
    12 RKBS – 25# DB
    24 Double Hip Taps (No ceiling height for my rope)
    Rest 1 min between

    1: 2 Rds + 4 burpees
    2: 2 Rds + 1 burpee
    3: 2 Rds + 2 burpees
    4: 2 Rds + 3 burpees
    Total Reps = 266

    That was a good cardio burn

  5. Kelly B

    Good Mornings (2121)
    20# DB – 4 sets of 10 reps

    WOD @ Brown
    AMRAP in 3 mins
    6 Burpees
    12 [email protected]#KB
    24 Double Unders

    Round 1: 2 rounds + 12 RKBS
    Round 2: 2 rounds + 12 Dus
    Round 3: 2 rounds + 12 RKBS
    Round 4: 2 rounds + 11 DUs
    Total reps: 431

    Good one!

  6. Jordan Sanipass

    Good morning x 10
    45# bar all 4 sets

    AMRAP in 3 mins
    6 burpees
    12 hang power cleans(75#)
    24 penguin jumps (2taps)

    1st round:
    2r + 23 penguin jumps

    2nd round:
    3 rounds

    3rd round:
    3 rounds

    4th round:
    3r + 5 burpees

  7. Carrie

    Good Mornings (2121) #25kb, 4x10reps

    AMRAP 3min (4cycles)
    6Burpees
    12 RKBS #25
    50 singles

    R1: 2+5burpees
    R2: 2+7RKBS
    R3: 2+9RKBS
    R4: 2+10RKBS

  8. Karen Cormier

    35 Minute Yoga Session

    Decided to Ruck 6km today, the roads are slushie! Timing wasn’t the best, 57 [email protected] pounds on my back.

    Rucked 3km – the next 2km – I ran a pole and walked a pole (in the country) I think the poles are stretched out more, and the last km I ran.

    Very refreshing!

  9. Ang

    Good mornings 4 sets x10 (2121)
    35# for all 4

    AMRAP in 4 mins
    6 burpees
    12 HPC (45#) (unbroken)
    48 singles (unbroken)

    2 rounds + 3 HPC
    2 rounds + 2 HPC
    2 rounds + 2 HPC
    2 rounds + 6 burpees

  10. Kevin

    Good mornings x10 (2121)
    45-65-85-105

    WOD @ 53#
    AMRAP in 3 mins
    6 Burpees
    12 RKBS
    24 Double Unders

    R1 – 126
    R2 – 126
    R3 – 123
    R4 – 120
    Total – 495

  11. Joe

    The weather was so nice took it as a run day
    wod
    6.06km
    29:43
    4 min 54 sec pace.
    Probably one of my fastest runs…. who’d have thought only running a few times a year would improve ones times…

  12. Amanda

    Today’s wod with a barbell @ 55#

    1. 2 rounds + 1 burpee
    2. 2 rounds + 1 burpee
    3. 2 rounds
    4. 1 round + 12 HPC

    oof, we are a little out of shape.. we are going to drop the weight in our workouts for the next few days until our fitness comes back 🙂

  13. John Hunt

    Good mornings, all with 45# bar

    AMRAP for 3 min x 4, Rest 1 min between

    6 Burpees
    12 HPC 75#
    48 single unders

    1. 1 round + 32 singles
    2. 2 rounds + 1 burpee
    3. 2 rounds
    4. 1 round + 41 skips

    506 reps, Awesome workout!!

    Thanks Kevin!

  14. Blake

    4X AMRAP 3 min
    6 Down-ups
    12 RKBS @ 50#
    24 Flutter Kicks (x2)

    Rd1: 2 rds + 12 KBS
    Rd2: 3 rds
    Rd3: 3 rds + 2 Down-ups
    Rd4: 3 rds + 5 Down-ups

  15. Glenda

    WOD:
    Good mornings – 20# DB
    4 sets of 10 reps

    4 x AMRAP in 3 mins

    6 Burpees
    10 RKBS – 20# DB
    48 Singles

    Rd1: 2 rds + 6 Burpees
    Rd2: 2 rds + 6 Burpees/4 DB swings
    Rd3: 2 rds + 6 Burpees/6 DB swings
    Rd4: 2 rds + 6 Burpees/10 DB swings

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