A Killer AMRAP/ Tabata Workout

This workout incorporates elements of a tabata workout and also an AMRAP workout (made popular by CrossFit).  You can get a pretty cool app for your iPhone or iPad for just a couple bucks!

Workout

Drill 1 – 10 Minute AMRAP (as many rounds as possible)

  • 10 burpees
  • 20 180 squat jumps
  • 20 joey jumps (start in push up position and jump side to side)
  • 10 box jumps
  • 200m run

Drill 2 – Tabata 20:10 (8 rounds) 16 minutes total

Complete the following exercises twice each (requires medicine ball)

a) V-ups (lie on back, raise your legs and arms and move them towards each other, meet at midline)

b) Dead flies (Lie on back raise legs and arms, bring knees into chest and arms will go over your knees in shape of cannon ball then extend out into straight body position)

c) Russian weight (optional) twist

d) Plank

Drill 3 – Tabata 20:10 (8 rounds) 16 minutes total

Complete the following exercises twice each (requires medicine ball)

a) bicep curls

b) shoulder press

c) kick backs

d) Push ups

Cool Down

  • Slow jog 300m
  • Stairs (8 times)
  • Stretching
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