Stamina workouts, especially those longer than 20-30 minutes, can be mentally fatiguing and hard for athletes to stay committed to. In AMRAP cycles, coaches can encourage athletes to complete each round of exercises in the same amount of time to stay at a steady, consistent pace, but this can result in conservative work efforts that may not push endurance boundaries.
The AMRAP workout designed below is a 45-minute endurance effort split into 4-minute blocks of work focused on specific areas of the body with some rest built in between blocks. The purpose of the blocks is to allow athletes to work hard to very hard for four minutes- the first block focusing on lower body, second block on upper body, and third block on total body- fatiguing one area of the body, taking a quick rest, and then working hard to very hard for another four minutes with new movements on a different area of the body.
The shorter blocks include a strength component, an aerobic component, and an explosive or core strengthening movement. Switching up the exercises as athletes rotate through the AMRAP blocks helps minimizes mental fatigue and encourages consistent harder work for a longer period of time.
Following the 45 minute AMRAP, the workout will wrap-up with some focused glute durability and hip stability work using small resistance bands.
Warm-up Kettlebell Complex:
- 1-minute single-arm swings (right)
- 1-minute halo (over right shoulder)
- 1-minute front to back lunge (right)
- 1-minute single-arm swing (left)
- 1-minute halo (over left shoulder)
- 1-minute front to back lunge (left)
3 rounds-(work through block 1, 2, & 3; then repeat two more times)
Block 1 | 4 Minute AMRAP
- 8x kettlebell squat
- 10x aerodyne/bike calories
- 6x touch jump touch
- 1-minute rest
Block 2 | 4 Minute AMRAP
- 8x kettlebell push press
- 100-meter row or ski erg
- 10x kettlebell plank pull
- 1-minute rest
Block 3 | 4 Minute AMRAP
- 8x kettlebell cleans
- 10x burpees
- 10x Russian Twist
- 1-minute rest
2 rounds
- 15 band hydrants (each side)
- 15 band donkeys (each side)
- 15 band walk (each side)
