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Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
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520 Edinburgh Dr. Moncton, NB E1E 4C6

4 cycle AMRAP

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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!

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25 Responses to “4 cycle AMRAP”

  1. Good Mornings (2121)
    2-35# DB – 4 sets of 10 reps

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

    Reps-53-60-60-68=241

    Thanks Kevin!

  2. Good mornings with 1x30lb – 4 x 10 reps

    WOD@Blue
    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!

  3. 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.

  4. 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.

  5. 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

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

    WOD @ Brown
    AMRAP in 3 mins
    6 Burpees
    12 RKBS@30#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!

  7. Did Cindy today
    20 minute amrap
    5 Pullups
    10 push ups
    15 air squats
    Completed 12 rounds (plus 7 reps )

  8. 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

  9. 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

  10. 35 Minute Yoga Session

    Decided to Ruck 6km today, the roads are slushie! Timing wasn’t the best, 57 minutes@20 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!

  11. 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

  12. 6rds
    10 push press (#15’sDB)
    15 Situps
    10 push press
    20 front Sq
    Time-19.55

  13. 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

  14. 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…

  15. 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 🙂

  16. 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!

  17. 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

  18. 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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