Happy weekend!
I wanted to share a workout format that I’ve been doing with some of my clients this week. It consists of three seven-minute AMRAPs with two minutes of recovery between each. So you would do the first 7-minute AMRAP, take a 2 minute break and then move on to the second. The workout should take 25 minutes total with rest intervals.
This is a high intensity workout. AMRAP means as many rounds or reps as possible so the idea is to go full out for the seven minutes and cycle through the three exercises as many times as you can. You can score your workout by counting rounds and reps completed. Take the first AMRAP for example, if you complete three complete rounds of work, 10 push ups and 5 walking lunges, your score is 3 +15. I love triplet AMRAPs. Just when you reach burnout it’s time to move to the next exercise. It allows you to work at a consistent pace throughout.
I didn’t make a video with demonstrations of the exercises this time but here are pictures of most of them. It’s pretty straightforward for the most part with basic movements. The only really technical movement is the kettlebell swing and here is a great tutorial for that.
As always, I would love your feedback on the workout. Report back with how it goes and what you score!
I love high intensity workouts. This is awesome! I have done a few similar to this but never tried 7 minute AMRAP. I’ve done one round 10 minutes or two or three for 5 each. This sounds intense but fabulous!
I love this!! This would be great for when I am in a time crunch 🙂
I am so sore after Thursdays workout!!! So good!!!!
Awesome! I will definitely be doing this workout! One question, is a burpee box jump basically a burpee immediately followed by a box jump?
I’d love to give you feedback on this one — I have to get my courage up! 7 minutes can be deadly in AMRAPs! I think the burpee box jumps would give a fantastic burn and keep my heart rate WAY up! Seriously curious about trying this one… and if/when I do, I’ll definitely give it a true review!
This is a fantastic looking workout!
Awesome! Thanks for sharing! I did a similar w/o yesterday morning. I agree that triples are best!
Can’t wait to try this out! I love workouts that are both efficient and effective 🙂
LOVE THIS! can not wait to give this a try tomorrow!
I can’t wait to try this workout! Thanks for posting it.
Just yesterday I made it through your Tabata workout without taking a cheating break during the pushups.
Hey Jen!
I have a question that is utterly unrelated to this particular post lol, but regarding a specific bodypump song. No idea what release it’s from but it is a shoulder track and goes “uptown, downtown…….. need more hardcore” and it’s all done in a funny voice… any idea where I could get a copy of the song??
Thanks!
Oh man, I really want to try those burpee box jumps! They look so hard, but so good….great workout, Jen!
This workout looks awesome–already wrote it down to give it a try next week!
Thanks for sharing 🙂
We did this workout in the freezing cold with 16kilo, 24kilo KB and when you sweat in this temperature, it must be doing something.
We look forward tio doing some more of your workouts.
Thanks
Jonno
Thanks for the routine. I started doing crossfit 3 weeks ago(coming from long distance running) and I’m still learning the techniques. Did this yesterday and here’s my score:
60 push ups, 120 lunges, 160 rope jumps
20 burpees, 30 push press, 45 situps
30 air squats, 20 swings, 10 pull ups
I lack upper body strength and lost too much time on the pull ups. How am I standing? Is this OK for a beginner in crossfit?
I did this workout this morning, and it was awesome (in a “this makes me want to kill Jen” kind of way)! Great workout – thanks Jen!!
yay! thanks for the feedback. hope you are well. xo
Thank you