An Anywhere Workout: AMRAP Style

Hey all, it’s Dar.

Last Sunday I kicked off my week by heading to Solidarity CrossFit for the “open gym” WOD (workout of the day).  I had missed the Saturday WOD, which was the kick off of the Whole Life Challenge that Solidarity was starting, so I took the opportunity to make it up with the Sunday group.

The WOD was an AMRAP (which breaks down to mean As Many Rounds as Possible).  It consisted of 5 Burpees, 10 Ab Mat Sit Ups and 15 Air Squats, for 12 minutes.    This is a great ‘anywhere’ workout that you can do it at home or if you are traveling and don’t have access to a gym.  I made it through in just under 12 rounds, which I was pretty happy with.

WLC wod

Around 2pm when I started to feel the air squats in my quads, I decided to give my bootcampers a chance at it on Monday.  Just to keep things interesting, I threw in a 500 meter, Erg (Rowing) test with only a few minutes of rest before starting the WOD.

Here’s what this WOD looks like – I challenge you to give it a go, and see how many rounds you can accomplish.  But first, here are a few suggestions:

  • Make sure you have someone or something to track your rounds – It’s too easy to lose count
  • If you don’t have an ab mat…just make sure you secure your feet and have your hands touch the ground behind your head and come up through your legs and touch your feet
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