• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Geneva Acacias
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Rue de Lausanne
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    A Benchmark Workout That Will Test your Fitness and Stamina

    4th July 2019
    AMRAP workout - Entraînement AMRAP - EVO Fitness

    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:

    1. Pull-up: 5 reps
    2. Burpee: 5 reps
    3. 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
    HARDFull Pull-up (chin to bar)
    Full Burpee (with jump)
    Jumping Jacks
    MODERATEJumping Pull-up (chin to bar)
    Burpee (no jump)
    Jumping Jacks
    EASYTRX 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

    FIVE SANDBAG EXERCISES FOR THOSE LOOKING FOR A STRONG CORE

    Share
    0

    Recent Posts

    wie viele wiederholungen | how many reps
    24th May 2023

    How many reps should you do? 


    Read more
    12-3-30
    22nd May 2023

    12-3-30: Does the viral treadmill workout work?


    Read more
    lower-body strength workout
    19th May 2023

    Workout of the week: 35-min lower-body strength workout


    Read more

    Recent Posts

    • How many reps should you do? 

      How many reps should you do? 

      24th May 2023
    • 12-3-30: Does the viral treadmill workout work?

      12-3-30: Does the viral treadmill workout work?

      22nd May 2023
    • Workout of the week: 35-min lower-body strength workout

      Workout of the week: 35-min lower-body strength workout

      19th May 2023
    • How to get more energy to work out

      How to get more energy to work out

      16th May 2023
    • Workout of the week: 40-min Kinesis workout

      Workout of the week: 40-min Kinesis workout

      15th May 2023

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Email French Area: [email protected]
    Email German Area: [email protected]

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us