THE WORKOUT

ROUND 1: 4 MINUTES

Jump Rope = 25 Double Unders or 50 Singles

Burpees = 10 Reps

Rest = 90 Seconds

———-

ROUND 2: 4 MINUTES

Jump Rope = 25 Double Unders or 50 Singles

Pull Ups = 10 Reps

Rest = 90 Seconds

———-

ROUND 3: 4 MINUTES

Jump Rope = 25 Double Unders or 50 Singles

Push Ups = 10 Reps

WORKOUT DESCRIPTION

Today’s Workout Of The Day is an AMRAP Workout with a total time of 15 Minutes.

This workout is separated into three 4 minute rounds with 90 seconds of rest between each round.

Begin the first round with 50 Rope Jumps or 25 Double Unders. Then do 10 Burpees. Continue this sequence for the full 4 minutes, keeping track of your total reps.

After 4 minutes, rest for 90 seconds.

Round 2 begins with 50 Rope Jumps or 25 Double Unders. Then do 10 Pull Ups. Continue this sequence for the full 4 minutes.

After 4 minutes, rest for 90 seconds.

Round 3 begins with 50 Rope Jumps or 25 Double Unders. Then do 10 Push Ups. Continue this sequence for the full 4 minutes.

EXERCISE VIDEOS

DOUBLE UNDERS

SINGLE JUMPS

BURPEES

PULL UPS

PUSH UPS

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

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

THE WORKOUT

Jump Rope = 1 Minute

Pull Ups = 1 Minute

Jump Rope = 1 Minute

Med Ball Push Ups = 1 Minute

Jump Rope = 1 Minute

Kettlebell Swings = 1 Minute

Jump Rope = 1 Minute

Pull Ups = 1 Minute

Jump Rope = 1 Minute

Med Ball Push Ups = 1 Minute

Jump Rope = 1 Minute

Kettlebell Swings = 1 Minute

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.

Keep track of your total reps and post your results in the comments below.

EXERCISE VIDEOS

DOUBLE UNDERS

SINGLE JUMPS

PULL UPS

MED BALL PUSH UPS

KETTLEBELL SWINGS

THE WORKOUT

Jump Rope = 50 Double Unders or 100 Singles

Pull Ups = 5 Reps

Push Ups = 10 Reps

Air Squats = 15 Reps

REPEAT FOR 20 MINUTES

WORKOUT DESCRIPTION

For this Workout Of The Day we are going to be doing a modified version of the CrossFit benchmark workout “CINDY”.

In CrossFit, “CINDY” is a 20 minute AMRAP that consists of 5 Pull Ups, 10 Push Ups, and 15 Air Squats. You repeat the sequence as many times as you can in 20 minutes.

Today we are going to be doing Jumping “CINDY”. Everything stays the same as the CrossFit workout, but we are going to add the Jump Rope component.

So, each round will begin with 100 Single Rope Jumps or 50 Double Unders. Once those are complete, you then move onto the other movements in “CINDY”.

EXERCISE VIDEOS

DOUBLE UNDERS

SINGLE JUMPS

PULL UPS

PUSH UPS

AIR SQUATS

THE WORKOUT

Jump Rope = 50 Double Unders or 100 Singles

Kettle bell Swings = 20 Reps

Jump Rope = 50 Double Unders or 100 Singles

Chest To Bar Pull Ups = 10 Reps

REPEAT FOR 20 MINUTES

WORKOUT DESCRIPTION

Today’s HI-JRT Workout Of The Day is a 20 Minute AMRAP (As Many Reps As Possible). So be sure to have a clock or timer ready, and set it to 20 Minutes.

Begin this WOD with 50 Jump Rope Double Unders or 100 Single Jumps.

Then do 20 Kettlebell Swings. Once those are complete, go back to the Jump Rope and do 50 more Double Unders or 100 Single Jumps.

Next, finish strong with 10 Chest To Bar Pull Ups.

That completes 1 round. Repeat this sequence of moves for 20 minutes. Keep track of how many rounds you are able to complete.

EXERCISE VIDEOS

DOUBLE UNDERS

SINGLE JUMPS

KETTLEBELL SWINGS

CHEST TO BAR PULL UPS

THE WORKOUT

Jump Rope = 30 Double Unders or 60 Singles

Weighted Sit Ups = 30 Reps

Jump Rope = 30 Double Unders or 60 Singles

Weighted Russian Twists = 30 Reps

Jump Rope = 30 Double Unders or 60 Singles

High Low Plank = 30 Reps

REPEAT FOR 15 MINUTES

WORKOUT DESCRIPTION

Today’s HI-JRT Workout Of The Day is a 15 Minute AMRAP.

AMRAP is As Many Rounds As Possible. So set a timer for 15 minutes and see how many rounds you can complete within the time limit.

Begin the workout by doing 30 Jump Rope Double Unders or 60 Single Jumps, followed by 30 Weighted Sit Ups.

Next, do another set of 30 Double Unders or 60 Single Jumps, followed by 30 Weighted Russian Twists.

Finally, do 30 more Double Unders or 60 Single Jumps, followed by 30 High Low Planks.

This completes the 1 Round. Repeat as many times as you can in 15 minutes.

EXERCISE VIDEOS

DOUBLE UNDERS

SINGLE JUMPS

Weighted Sit Ups

Weighted Russian Twists

High Low Planks

THE WORKOUT

Jump Rope = 100 Double Unders or 200 Singles

Thrusters = 15 Reps

Hand Release Push Ups = 20 Reps

Jump Squats = 25 Reps

REPEAT FOR 15 MINUTES

WORKOUT DESCRIPTION

Today’s HI-JRT Workout Of The Day is a 15 Minute AMRAP

AMRAP is As Many Rounds As Possible. So set a timer for 15 minutes and see how many rounds you can complete within the time limit.

Begin the workout by doing 100 Jump Rope Double Unders or 200 Single Jumps.

Then do 15 Dumbbell Thrusters, 20 Hand Release Push Ups, and 25 Jumping Squats.

This completes the 1 Round. Repeat as many times as you can in 15 minutes.

EXERCISE VIDEOS

DOUBLE UNDERS

SINGLE JUMPS

THRUSTERS

HAND RELEASE PUSH UPS

JUMP SQUATS

THE WORKOUT

Jump Rope = 35 Double Unders or 70 Single Jumps

Plyo Lunges = 20 Reps

Jump Rope = 35 Double Unders or 70 Single Jumps

Grasshoppers = 20 Reps

Jump Rope = 35 Double Unders or 70 Single Jumps

Burpees = 20 Reps

REPEAT FOR 15 MINUTES

WORKOUT DESCRIPTION

This HI-JRT Workout Of The Day is a 15 Minute AMRAP.

Begin with the jump rope and do 35 Double Unders or 70 Single Jumps. Once those are complete, do 20 Plyo Lunges.

Next, do another set of 35 Double Unders or 70 Singles, and then 20 Grasshoppers.

Complete the round with another set of 35 Double Unders or 70 Single, followed by 20 Burpees

This completes 1 Round. Repeat as many times as you can for 15 Minutes.

EXERCISE VIDEOS

DOUBLE UNDERS

SINGLE JUMPS

PLYO LUNGES

GRASSHOPPERS

BURPEES

THE WORKOUT

Jump Rope = 50 Double Unders or 100 Singles

Alternating Front Lunges = 40 Reps

Jump Rope = 50 Double Unders or 100 Singles

Air Squats = 30 Reps

Jump Rope = 50 Double Unders or 100 Singles

Box Jumps = 20 Reps

REPEAT FOR 15 MINUTE

WORKOUT DESCRIPTION

This HI-JRT Workout Of The Day is a 15 Minute AMRAP.

AMRAP is As Many Rounds As Possible, so keep track of how many rounds you can complete in 15 Minutes.

Begin this workout by doing 50 Jump Rope Double Unders or 100 Single Jumps. Then do 40 Alternating Front Lunges.

Next, do another set of 50 Jump Rope Double Unders or 100 Single Jumps, followed by 30 Air Squats.

Complete the round by doing one more set of 50 Jump Rope Double Unders or 100 Single Jumps, and then 20 Box Jumps.

That completes 1 round. Do as many rounds as you can in 15 Minutes.

EXERCISE VIDEOS

DOUBLE UNDERS

SINGLE JUMPS

ALTERNATING FRONT LUNGES

AIR SQUATS

BOX JUMPS

THE WORKOUT

Jump Rope = 50 Double Unders or 100 Singles

Pull Ups = 9 Reps

Shoulder Press = 12 Reps

Push Ups = 15 Reps

REPEAT FOR 15 MINUTES

WORKOUT DESCRIPTION

This HI-JRT Workout Of The Day is a 15 Minute AMRAP.

AMRAP is As Many Rounds As Possible, so have a timer ready and see how many rounds you can complete in 15 minutes.

Begin this workout by doing 50 Jump Rope Double Unders or 100 Single Jumps.

Then do 9 Pull Ups, 12 Dumbbell Shoulder Presses, and 15 Push Ups.

That completes 1 Rounds. Do as many rounds as you can in 15 minutes.

EXERCISE VIDEOS

DOUBLE UNDERS

SINGLE JUMPS

PULL UPS

SHOULDER PRESS

PUSH UPS

THE WORKOUT

Jump Rope = 50 Double Unders or 100 Singles

Squats = 15 Reps

Side Lunges = 12 Reps

Bulgarian Split Squats = 9 Reps

REPEAT FOR 20 MINUTES

WORKOUT DESCRIPTION

This HI-JRT Workout Of The Day is a 20 Minute AMRAP.

AMRAP is As Many Round As Possible, so have a timer set to 20 minutes and see how many rounds you can complete.

Begin this workout by doing 50 Jump Rope Double Unders or 100 Single Jumps.

Next, do 15 Dumbbell Squats, 12 Dumbbell Side Lunges, and then 9 Dumbbell Bulgarian Split Squats.

That completes 1 Round. Repeat as many times as you can in 20 Minutes.

EXERCISE VIDEOS

DOUBLE UNDERS

SINGLE JUMPS

SQUATS

SIDE LUNGES

BULGARIAN SPLIT SQUATS