Metabolic AMRAP Workout

Whew- it’s 47 degrees right now and I am LOVING this cooler weather.

It’s not too often we get it here in Orlando- so I’ll take what I can get!

Yesterday we ran a ridiculously awesome workout in our boot camp.

I wanted to share it with you in case you want to give it a go in your own business:

“Bring It”

(you will need battle ropes, slam balls jump ropes, mini bands, dumbbells, val-slides, and a bench or box for step-ups.  If you don’t have some or any of this equipment, get creative and use this template because it ROCKS!)

Warm-Up: 5-10 minutes

Divide group into 4 stations.  Each group will complete a 5 minute AMRAP Station (as many rounds as possible) in 5 minutes.  After each station, the group will come back all together to perform the “Intermission.”  After everyone completes “intermission” together, they will rotate to their next 5 min AMRAP station.  

Station 1: 

  • 20 kneeling battle ropes (1-1)
  • 15 mini-band lateral step-outs (15/side)
  • 10 Reverse Lunges (10/side)

Intermission: 4 min Tabata: Russian Twist vs. Superman (thumbs up)

Station 2:

  • Wall Sit with 20 bicep curls
  • 15 Ball Slams
  • 10 Side Plank with abduction (10/side)

Intermission: 4 min Tabata: Sit-Ups or Crunches vs. Reverse Crunches

Station 3:

  • 20 Double Unders (or 40 singles with jump rope)
  • 15 Val-Slide Mountain Climbers (15/side)
  • 10 Bent-Over Row to Reverse Fly (1-1)

Intermission: 4 min Tabata: Jackknives (left vs. right)

Station 4: 

  • 20 Step-Ups (1-1)
  • 15 Dips
  • 10 Weighted Hip Bridges 

Cool Down & Stretch: 5-10 minutes

That’s it!  Hope you get a chance to use this soon.  Have a wonderful weekend!

Alicia 🙂

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