Top Navigation

Navigation

Workout Types Archives: AMRAP

Jump Rope Gym WOD 11.5

By on April 27, 2018 in

Strength

Dumbbell Shoulder Press
12-9-6-6-9-12 Reps
Jump Rope 1 Minute Between Sets

Dumbbell Upright Rows
12-9-6-6-9-12 Reps
Jump Rope 1 Minute Between Sets

Dumbbell Side Raises
12-9-6-6-9-12 Reps
Jump Rope 1 Minute Between Sets

Pike Press
3 Sets of 12 Reps
Jump Rope 1 Minute Between Sets

Conditioning

15 Minute AMRAP

30 Double Unders or 60 Single Unders
30 Weighted Sit Ups
30 Double Unders or 60 Single Unders
30 Weighted Russian Twists
30 Double Unders or 60 Single Unders
30 Alternating Side Planks

Description: Complete as many rounds as possible in 15 minutes. Modify weights and movements as needed.

Movement Videos

Shoulder Press

Upright Rows

Side Raises

Pike Press

Weighted Sit Ups

Weighted Russian Twists

Side Planks

Jump Rope - Single Unders

Jump Rope - Double Unders

Continue Reading

Jump Rope Gym WOD 10.1

By on April 16, 2018 in

Strength

Dumbbell Bench Press
5-5-5-5-5 Reps (increase weight each set)
Jump Rope 1 Minute Between Sets

Dumbbell Flys
5-5-5-5-5 Reps (increase weight each set)
Jump Rope 1 Minute Between Sets

Dumbbell Incline Press
5-5-5-5-5 Reps (increase weight each set)
Jump Rope 1 Minute Between Sets

Conditioning

20 Minute AMRAP

100 Double Unders or 200 Singles
10 Up Downs
20 Push Ups
30 Sit Ups
40 Lunges

Description: Complete as many rounds as possible in 20 minutes. Modify weights and movements as needed.

Movement Videos

Bench Press

Dumbbell Flys

Incline Bench Press

Up Downs

Push Ups

Sit Ups

Lunges

Jump Rope - Single Unders

Jump Rope - Double Unders

Continue Reading

Jump Rope Gym WOD 8.2

By on April 3, 2018 in

Strength

Dumbbell Front Squats
Reps of 15-12-8-8-12-15
Jump Rope 1 Minute Between Sets

Dumbbell Step Ups
Reps of 15-12-8-8-12-15
Jump Rope 1 Minute Between Sets

Dumbbell Calf Raises
Reps of 15-12-8-8-12-15
Jump Rope 1 Minute Between Sets

Box Jumps
3 Sets of 20
Jump Rope 1 Minute Between Sets

Conditioning

20 Minute AMRAP

50 Double Unders or 100 Singles
20 Kettlebell Swings
50 Double Unders or 100 Singles
10 Chest to Bar Pull Ups

Description: Complete as many rounds as you can in 20 minutes. Modify weights and movements as needed.

Movement Videos

Dumbbell Front Squats

Dumbbell Step Ups

Dumbbell Calf Raises

Box Jumps

Kettlebell Swings

Chest to Bar Pull Ups

Jump Rope - Single Unders

Jump Rope - Double Unders

Continue Reading

15 Minute AMRAP – Jump Rope Gym WOD 7.4

By on April 21, 2017 in

THE WORKOUT

30 Double Unders or 60 Single Unders
30 Weighted Sit Ups
30 Double Unders or 60 Single Unders
30 Weighted Russian Twists
30 Double Unders or 60 Single Unders
30 Weighted Alternating Side Planks

WORKOUT DESCRIPTION

Complete as many rounds as possible in 15 minutes

 

Continue Reading

20 Minute AMRAP – JRT GYM WOD 4.1

By on April 2, 2017 in

THE WORKOUT

20 Minute AMRAP of:
50 Double Unders or 100 Single Unders
20 Kettlebell Swings
50 Double Unders or 100 Single Unders
10 Chest to Bar Pull Ups

WORKOUT DESCRIPTION

complete as many rounds as possible in 20 minutes

 

Continue Reading

10 Minute AMRAP Workout

By on April 16, 2016 in

THE WORKOUT

Jump Rope = 50 Double Unders or 100 Singles

Front Lunges = 20 Reps

Jump Rope = 50 Double Unders or 100 Singles

Grasshoppers = 20 Reps

REPEAT FOR 10 MINUTES

WORKOUT DESCRIPTION

Today’s Workout Of The Day is a 10 minute AMRAP (As Many Reps As Possible). Perform each exercise in order. Complete as many rounds as possible within the 10 minute time limit. Keep track of total reps throughout the full workout.

EXERCISE VIDEOS

DOUBLE UNDERS


SINGLE JUMPS


FRONT LUNGES


GRASSHOPPERS


Continue Reading

15 Minute Total Body AMRAP Workout

By on April 14, 2016 in

THE WORKOUT

Jump Rope = 50 Double Unders or 100 Singles

Pull Ups = 10 Reps

Jump Rope = 50 Double Unders or 100 Singles

Push Ups =20 Reps

Jump Rope = 50 Double Unders or 100 Singles

Sit Ups = 30 Reps

Jump Rope = 50 Double Unders or 100 Singles

Air Squats = 40 Reps

REPEAT FOR 15 MINUTES

WORKOUT DESCRIPTION

Today’s Workout Of The Day is a 15 Minute AMRAP workout.

Set a timer for 15 minutes, and keep track of how many rounds you can complete within the designated time limit.

Begin with 100 rope jumps, or 50 double unders. Then complete the assigned reps for each of the exercises. Each set begins with an additional 100 rope jumps or 50 double unders.

EXERCISE VIDEOS

DOUBLE UNDERS


SINGLE JUMPS


PULL UPS


PUSH UPS


SIT UPS


AIR SQUATS


 

Continue Reading

12 Minute EMOM / AMRAP Workout

By on April 13, 2016 in

THE WORKOUT

MINUTE 1: Jump Rope

MINUTE 2: Kettlebell Swings

MINUTE 3: Jump Rope

MINUTE 4: Med Ball Squat Toss

MINUTE 5: Jump Rope

MINUTE 6: Kettlebell Swings

MINUTE 7: Jump Rope

MINUTE 8: Med Ball Squat Toss

MINUTE 9: Jump Rope

MINUTE 10: Kettlebell Swings

MINUTE 11: Jump Rope

MINUTE 12: Med Ball Squat Toss

WORKOUT DESCRIPTION

Today’s Workout Of The Day is a 12 Minute EMOM Workout.

EMOM is “Every Minute On The Minute”. So, we will be switching exercises and movements each minute.

You will begin the first minute with Jump Rope, and continue for 1 full minute. You can perform basic single jumps, or make this workout more intense by doing Double Unders.

Once you have completed the first minute of Jump Rope, you will then do a full minute of Kettlebell Swings.

You will then go back to the Jump Rope for the 3rd minute, followed immediately by a minute of Med Ball Squat Toss.

Repeat this sequence 3 times for total of 12 minutes.

EXERCISE VIDEOS

DOUBLE UNDERS


SINGLE JUMPS


KETTLEBELL SWINGS


MED BALL SQUAT TOSS


 

Continue Reading

12 Minute AMRAP Workout

By on April 13, 2016 in

THE WORKOUT

Minute 1: Jump Rope

Minute 2: Pull Ups

Minute 3: Jump Rope

Minute 4: Med Ball Push Ups

Minute 5: Jump Rope

Minute 6: Kettlebell Swings

Minute 7: Jump Rope

Minute 8: Pull Ups

Minute 9: Jump Rope

Minute 10: Med Ball Push Ups

Minute 11: Jump Rope

Minute 12: Kettlebell Swings

WORKOUT DESCRIPTION

Today’s Workout Of The Day is a 12 Minute AMRAP

You will be switch movements and exercises each minute.

Start the first minute with Jump Rope and count how may rotations of the rope you can get in 1 minute. Once you have completed the first minute, immediately move on to a full minute of Pull Ups. Once again, count your total reps of Pull Ups for the second minute.

You will continue switching between Jump Rope, Pull Ups, Med Ball Push Ups, and Kettlebell Swings for 12 Minutes.

You can make this workout more intense by performing Double Unders instead of Single Unders.

EXERCISE VIDEOS

DOUBLE UNDERS


SINGLE JUMPS


PULL UPS


MED BALL PUSH UPS


KETTLEBELL SWINGS


Continue Reading

30 Second Fat Burner Workout

By on April 12, 2016 in

THE WORKOUT

Jump Rope = 30 Seconds

Push Ups = 30 Seconds

Air Squats = 30 Seconds

Rest = 30 Seconds

WORKOUT DESCRIPTION

Get ready for a 30 second interval workout that’s going torch those extra pounds.

Today’s Workout Of The Day is a 10 Minute AMRAP, segmented into 30 second intervals.

Begin with 30 seconds of Jump Rope Double Unders or Single Jumps. Keep track of how many rotations of the rope you complete in the 2 minutes.

For the next 30 Seconds, complete as many Push Ups as you can. Then complete as many Air Squats as you can in 30 Seconds.

You will end each round with 30 Seconds of Rest.

Repeat this 2 minute sequence 5 times for a total of 10 minutes. Keep a running total of all your reps for Jump Rope, Push Ups, and Air Squats.

EXERCISE VIDEOS

DOUBLE UNDERS


SINGLE JUMPS


PUSH UPS


AIR SQUATS


Continue Reading