No Equipment
Legs / Cardio
Air Squats for time.
Air Squats / 400
Notes:
This is just a quick workout that tests your cardio and legs. Go for as fast a time as possible.
20 Minutes of as many reps as possible (AMRAP)
Pull-ups / 5
Push-ups / 5
Air Squats / 15
5 rounds for time. Go back to back from Double Under to Sit Up.
Jump Rope / 50 / 40 / 30 / 20 / 10
Sit Up / 50 / 40 / 30 / 20/ 10
Complete the full workout for time.
1 mile run
Pull-Ups / 100
Push-Ups / 200
Air Squats / 300
1 Mile Run
Complete 1,000 box step ups for time.
Box Step-Ups / 1,000
(Wear a weight vest)
First round is 21 reps, second is 15 reps and third is 9 reps of each exercise. Complete for time.
Thrusters / 21 - 15 - 9
Pull Ups / 21 - 15 - 9
Choose 1 exercise ( Push-ups, Air Squats or Burpees )
Do chosen exercise per minute at the top of every minute.
Each minute add an additional rep. ex: 1 - 2 - 3
Go until you can’t complete the required reps in a minute.