A Benchmark Workout That Will Test your Fitness and Stamina
LO-tech, HI-effect
ALL LEVELS / strength and endurance / AMRAP / 10 min
Equipment: high bar, TRX.
Get ready for this month’s workout — a simple strength-endurance AMRAP workout that will test your stamina. AMRAP workout sounds complicated, but it just stands for ‘As Many Reps/Rounds As Possible’ — and with this workout, you will set the timer to ten minutes and complete as many rounds as you can in that time.
This workout is made up of just three exercises performed back to back for a total of ten minutes – don’t forget to start your timer.
Perform the exercises in the following order:
- Pull-up: 5 reps
- Burpee: 5 reps
- Jumping Jacks: 25 reps
Complete as many full rounds as possible in 10 minutes. If you finish the workout mid-way during a round, then your score will be the number of total rounds plus the number of completed reps in the final round — e.g. five rounds plus fifteen reps.
| SCALING | |
| HARD | Full Pull-up (chin to bar) Full Burpee (with jump) Jumping Jacks |
| MODERATE | Jumping Pull-up (chin to bar) Burpee (no jump) Jumping Jacks |
| EASY | TRX row Burpee (no jump) Jumping Jacks |
As your endurance improves, you will be able to push yourself further each time you perform the workout.
PULL-UP: 5 reps
- HARD – full pull up, chin to bar
- MODERATE – jump pull up
- EASY – TRX row
BURPEE: 5 reps
- HARD – full burpee with jump
- MODERATE – burpee without jump
- EASY – burpee without jump
JUMPING JACKS: 25 reps
- Arms must reach horizontal (or higher)
OTHER EXERCISES:
SEVEN IS THE NAME OF THIS BODYWEIGHT WORKOUT TO TEST YOUR STRENGTH AND ENDURANCE
