This workout comes from Monday, Wednesday, and Friday Base Fitness course. I wanted to highlight this workout because it had a great blend of both stamina and strength.
To start things off, we move right into a 20-minute AMRAP. When you go through the workout, really focus on moving quickly through the sprints then move slower through the rest of the exercises to help recovery through the rounds. Set a pace early on and try to maintain your tempo for the entire 20 minutes. After finishing take your time to recover, if you have a smartwatch, you can check to see when your heart rate reaches 120bpm or lower.
Following the 20 minutes, we move on to an ascending ladder. This 1 to 8 is as much as a mental challenge as it is physical. The combination of pull up, Craig special, and v-ups make it’s a total body effort. Things will start fast with the low repetition but will slow down quick (around 5-6 reps). When things do start to slow down, your best to make it through the reps without breaking for too long, expect to finish the ladder in 15-20 minutes.
Lastly, we finish with a 4-minute core cycle. When working through this last piece work you way top to bottom in exercise order then bottom to top.
Example) WTD Sit Up Reverse Crunch Bird Dog on Right side Bird Dog on Left Side Reverse Crunch WTD Sit-Up
Do your best to transition quickly between exercises and make the most out of each 20 seconds.
Have fun and challenge yourself, Coach Max
Warm Up – 3 Rounds
- 20 x High Skip
- 4 x Burpee
- 20 x Air Squat
- Instep w/ Twist
20 min AMRAP
- 6 x Sprints
- 3 ea x SBGU
- 8 x Swings
- 20 x Flutter
- 4 ea x Box Up
1 to 8
- Pull Up
- Craig Special
- V-Up x 2
4 Rounds
- 20-sec WTD Sit-Up
- 20-sec Reverse Crunch
- 20 sec Bird Dog (ea if time)
