Burnout | Sophie #03
Burnout
•
6m 44s
SETTING THE TIMER (smartphone timer or stopwatch):
Set your timer or stopwatch for 6 minutes for the first part of the round. After six minutes, work through your cardio work with no timer (20 squat jumps + 20 plank jacks, three times through). Then, set your timer or stopwatch for 4 minutes and work through the last part of the round. Repeat 3 times.
WARM-UP:
3 rounds: 15 jumping jacks, 10 air squats, 10 reverse lunges
WORKOUT:
(3 rounds: 6 minute AMRAP, cardio burst + 4 minute AMRAP)
Round 1
6 minute AMRAP: 14 thruster, 14 push up, 14 weighted sit up
Then, 3 sets: 20 squat jumps + 20 plank jacks
Then, 4 minute AMRAP: 10 thruster, 10 push up, 10 weighted sit up
*1 minute break*
Round 2
6 minute AMRAP: 14 alternating snatch, 14 deadlift, 14 oblique dips (7 on right then 7 on left)
Then, 3 sets: 20 squat jumps + 20 plank jacks
Then, 4 minute AMRAP: 10 alternating snatch, 10 deadlift, 10 oblique dips (5 right then 5 left)
*1 minute break*
Round 3
6 minute AMRAP: 14 front squat, 14 strict press, 14 curtsy lunge
Then, 3 sets: 20 squat jumps + 20 plank jacks
Then, 4 minute AMRAP: 10 front squat, 10 strict press, 10 curtsy lunge
X FACTOR:
30 burpees
COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)
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SETTING THE TIMER (smartphone timer):
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_________________________________WARM-UP:
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SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
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Burnout | Sophie #06
SETTING THE TIMER (smart phone timer):
Set your cell phone timer to 25 minutes - you'll perform the ladder for 20 minutes, and then go right into the 5 minute AMRAP for the remaining 5 minutes. Take a small break then reset the timer for round 2.
_________________________________WARM-UP:
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