AMRAP Variety Pack:
Bodyweight:
- 4:00 AMRAP
- 4 No Push Up Burpees
- 8 Air Squats
- 1:00 Rest
- 4:00 AMRAP
- 4 Push Ups
- 8 Tempo Squats
- 1:00 Rest
- 4:00 AMRAP
- 4 Burpees
- 8 Jumping Air Squats
- 1:00 Rest
- 4:00 AMRAP
- Repeat an AMRAP of your choice from the above
Weighted:
- 4:00 AMRAP
- 4 No Push Up Burpees
- 8 Air Squats
- 1:00 Rest
- 4:00 AMRAP
- 4 Push Ups
- 8 Goblet Squats
- 1:00 Rest
- 4:00 AMRAP
- 4 Burpees
- 8 Thrusters
- 1:00 Rest
- 4:00 AMRAP
- Repeat an AMRAP of your choice from the above
Your workout today is a series of 4:00 AMRAPs with different burpee and push up variations paired with squat variations. You will begin with 3 different pairings, performing each for 4:00 with a 1:00 rest between them. The final AMRAP will be up to you! Choose your favorite from the previous three rounds and do it again!
The simplest way to scale this workout will be to stick with repeating the first AMRAP each round instead of progressing onto harder movements like push ups or full burpees.
If you do progress onto push ups, you can make them easier by elevating your hands or dropping to the knees.
Air squats can be scaled back by limiting your depth or squatting to a chair or couch instead of into open space.
If you do progress onto push ups, you can make them easier by elevating your hands or dropping to the knees.
Air squats can be scaled back by limiting your depth or squatting to a chair or couch instead of into open space.
This workout can be made tougher by using more weight on the weighted movements like goblet squats and thrusters.
Fitness Schedule
Yoga Schedule
Helpful links:
You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!
All 4PM Public Fitness classes can be accessed here!
All 2:30PM Public Kids classes can be accessed here!