A)3x 5:00 AMRAP400m Run AMRAPwith remaining time10 V Ups10 Pushups10 Jump Lunges (knee must touch, hips must open all the way before jumping)
Rest 2:00 between each
B)3×4:00 AMRAP10 Burpees15 Straight Leg Sit Ups60 DU
Rest 3:00 between eachDuring rest complete (at any point in the 3:00 rest):30 Side Plank Each Arm
WODprep Strategy Top Tips:
A) 3x 5:00 AMRAP
Objective: This workout focuses on a combination of cardio endurance with running and muscular endurance with bodyweight movements.
Round Pacing:
Run: Start the 400m run at a moderate pace. Use it as an active recovery, but push the intensity to maintain a consistent speed.
AMRAP Section: Once back from the run, aim to go unbroken through the V Ups, Pushups, and Jump Lunges. Manage your breathing during these movements to keep a steady pace.
Pacing Strategy:
Pace yourself in the first two rounds to gauge your capacity. In the third round, push the intensity knowing there’s a break afterward.
B) 3x 4:00 AMRAP
Objective: This workout targets both cardiovascular fitness and core stability.
Round Pacing:
Approach the burpees with intensity, maintaining a steady pace to maximize reps.
Aim for unbroken double-unders (DU). If you struggle with double-unders, focus on consistent and controlled singles.
Double-Under Strategy:
If double-unders are challenging, break them down into manageable sets, ensuring you don’t burn out early in the AMRAP.
Overall Approach:
Be aggressive in each 4-minute block. The short duration of the AMRAPs requires high intensity.
Use the side plank as an active recovery tool, focusing on maintaining good form.
Burpees maybe simple, but with practice, you can crush workouts with a few extra tips:
Want to learn more?
This workout has been taken from our online tracks. Want more? Join WODprep Online Programming today!
THE BEST burpee course, at the most affordable price:FREE BURPEE BLUEPRINT
Want an in depth look at the 5 Daily Habits that I swear by? If you’re a CrossFit athlete, you’ll want to know how these can level up your performance. Get your free guide on my homepage: FREE CROSSFIT® HABITS GUIDE
Want more workouts like this?Join our Compete CrossFit Programming by clicking here.
TAG: a buddySHARE: with a friendCOMMENT: below and let us know your score!