{"id":58072,"date":"2021-11-08T00:00:00","date_gmt":"2021-11-07T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/10-min-push-pull-amrap\/"},"modified":"2021-11-08T00:00:00","modified_gmt":"2021-11-07T23:00:00","slug":"10-min-push-pull-amrap","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/10-min-push-pull-amrap\/","title":{"rendered":"Workout of the week: 10-min push-pull AMRAP workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ Push-pull AMRAP \/ 10 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Pull-up bar, exercise mat & stopwatch<\/p>\n\n\n\n

<\/div>\n\n\n\n

By now, we trust you’re\u00a0familiarised\u00a0with the meaning of the\u00a0acronym\u00a0AMRAP<\/a>. It stands for\u00a0A<\/strong>s\u00a0M<\/strong>any\u00a0R<\/strong>eps or\u00a0R<\/strong>ounds\u00a0A<\/strong>s\u00a0P<\/strong>ossible (we’ll explain it later) and it’s\u00a0a type of HIIT workout that\u00a0suggests\u00a0you only rest when the clock stops.<\/strong>\u00a0This means\u00a0you can have a 5-minute abs AMRAP to finish a more extensive workout, or it can be a 20-minute full-body session<\/strong>\u00a0\u2014\u00a0<\/strong>here’s a good example<\/strong><\/a>.<\/strong>\u00a0<\/p>\n\n\n\n

The R in AMRAP can stand for reps or rounds<\/strong> \u2014 and that can alter your training session significantly<\/strong>. For example, an AMRAP based on repetitions can be a period to perform as many reps of specific exercises as possible during that time. As for the one consisting of rounds, you get a pre-planned number of reps for a different number of exercises, and you must do as many rounds as possible during the overall time of that AMRAP.<\/strong> <\/p>\n\n\n\n

Today’s workout is the latter. A 10-minute <\/strong>push-pull AMRAP<\/strong> with predetermined reps for each exercise. <\/strong> <\/p>\n\n\n\n

  1. Pull-ups \u2013 5x <\/li>
  2. Push-ups \u2013 10x <\/li>
  3. Squats \u2013 15x <\/li><\/ol>\n\n\n\n

    When you’re ready, let’s start the clock! <\/strong> <\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 3 exercises<\/li>
    • Different rep amount per exercise<\/li>
    • No rest between rounds<\/li>
    • AMRAP (as many rounds as possible)<\/li>
    • 10 minutes<\/li>
    • Equipment: Pull-up bar, exercise mat & stopwatch<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      Pull-up bar = use a towel to perform a back extension row<\/p>\n\n\n\n

      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      1 – PULL-UPS<\/h3>\n\n\n\n

      5 reps<\/strong><\/p>\n\n\n\n

      • Hang from a fixed bar with a comfortable overhand grip. <\/li>
      • Set the shoulders by pulling back and down slightly; engage the core with a slight posterior pelvic tilt. This set up will give you the classic \u2018dish\/hollow\u2019 shape. This is your default position form herein.<\/li>
      • Maintain this shape as you perform a pull-up.<\/li>
      • Slowly return to your default position and repeat.<\/li><\/ul>\n\n\n\n