Bell House Fitness – Home Gym

10.29.22 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 30:

Max-distance run

– Starting at 0:00 and every 3:00 after perform 10 burpees.

– Run out and then turn around after performing the 10 burpees starting at the 15:00 mark.

BODYWEIGHT

Same as equipment option.

WORKOUT NOTES

Burpees in less than :45, run more slowly in the first half, and make it back to, or further than, your starting point by the end of the workout.

Simple, bodyweight and monostructural metabolic conditioning workout.

Reduce burpee volume to 5-8 reps to finish in less than :45. Reduce overall duration to 21:00, and/or take :30 before each set of burpees to walk and recover.

WARM-UP

On a 3:00 clock:  Jog

1 set:

10 torso twists

10 arm circles/direction

10 arm swings overhead

10 hamstring scoops/side

10 single-leg calf raises/side

:30 air squats

3 burpees (slow)

4 burpees (moderate)

5 burpees (fast)

ACCESSORY

Rest, stretch, and recover

STRETCHING

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)