AMRAP (As Many Reps As Possible) is becoming a popular phrase in the fitness industry, especially in endurance/conditioning circles like Crossfit. Usually, I like to use these short, destructive circuits at the end of a workout as a "finisher", but that's not your only option. Today, we'll look at a progressive way to utilize AMRAP circuits as a standalone workout.
Hop around the world Pushup x 1 Semi-circle: http://m.youtube.com/watch?v=KQYFEJpAFy4
This is a more interesting take on the plyo pushup. Descend to the ground as you normally would. As you come back up, explode upward and to the side. You'll have to slightly adjust your feet as you move. One semi-circle is a rep.
Pogo to broad jump x1: http://m.youtube.com/watch?v=kM-fTtwC5eM / http://m.youtube.com/watch?v=96zJo3nlmHI
Knock these out 5:1. Start with five pogo jumps in place - pretend you're skipping rope - and finish with one explosive broad jump. Too easy? Turn the pogo jumps into mini broad jumps.
KB Swing x4: http://m.youtube.com/watch?v=OopKTfLiz48
The kettlebell swing is all about the hip hinge. Straight back, slight knee bend, butt out and back. When the Kettlebell is in the lower position, be extremely careful not to round your lower back. As you swing it upwards, explode forward with your hips and aim for face level. Since this is part of the plyo circuit, really focus on exploding upward on the swing.
Ball Slam x4: http://m.youtube.com/watch?v=Rx_UHMnQljU
This is a nice alternative to the sledgehammer swing. Start in a soft, athletic stance with a medicine ball at your chest. Raise the ball above your head, come up onto your toes, and slam it down.
StrengthPullup x5: http://m.youtube.com/watch?v=VHt8ulfWtzY
As with the inverted row, you'll need to find a branch or horizontal pole for these. Use the most comfortable grip - narrow and underhand will be the easiest combination for many. If pull-ups are too difficult, you can use the video as a guide. Otherwise, find something just above your sitting height to hang onto. Sitting, and with legs straight, you can perform beginner pull-ups made easier by using your lower body for support.
Squat, SL Squat, Lunge x1 Round: http://m.youtube.com/watch?v=p3g4wAsu0R4 / http://m.youtube.com/watch?v=6oQAyjnFVoo / http://m.youtube.com/watch?v=raQl44N_REc
A circuit within a circuit. Start with a normal squat, move to a single leg squat on each side, and finish with a reverse lunge (easy on the knees) on each side.
Renegade Row x2/side: http://m.youtube.com/watch?v=M9qkNGGpgVc
There's always an exercise best learned via video - this is a prime example. As the video shows, maintain a nice plank position and focus on minimizing movement in your shoulders and hips. Start with a light weight and slowly work your way up.
Figure 8 x5: http://m.youtube.com/watch?v=bAlHvT1tH5Y
Set up in a wide squat stance with your feet slightly pointed out. Next, hold a kettlebell between your legs. From here, pass the kettlebell between hands in a figure 8 motion. Keep your knees slightly bent and your back straight. Try to get into a rhythm.
ConditioningKB Bottoms Up "Shuffle" x20 yards: http://m.youtube.com/watch?v=ZgJFFlo4yn8
The shuffle refers to your movement - probably somewhere between a walk and ajog. Hold a kettlebell in the bottoms up position with your dominant arm. "Shuffle" 20-25 yards as fast as possible without dropping the kettlebell. Repeat on the other side.
Sled Pull x20 yards: http://m.youtube.com/watch?v=6Xbv6zPxcpg
Load a sled, or whatever sliding object you have available, with a moderate weight. These pulls are short, but should be difficult enough to get your heart beating. If you happen to have access to a Prowler, that's even better. Focus on staying low and forward, and pump your legs as fast as you can.
Parallel Bar Walk x1 Bar Length: http://m.youtube.com/watch?v=8rrDYHPBKWs
This is one of those movements that looks easy, but ends up being the opposite. Set up in a dip position on parellel bars. Slowly inch forward with your hands toward the other end. You're going to rock to every direction, but try to limit it. Feel free to add dips into the movement.
Slider Bear Crawl x20 yards: http://m.youtube.com/watch?v=IDUIsPwAR10
If you don't have access to sliders, regular bear crawls work just fine. Or, head to your local home improvement store and pick up a pack of furniture sliders. Speed is the goal here. Stay low and keep your shoulders positioned directly over your hands so you don't splay out.
What You Need To Know:Perform each circuit in AMRAP fashion - as many reps as possible in the given time. Beginners start with 1.5 minutes; intermediates start with 2 minutes; advanced start with 2.5 minutes. Shoot for 3-5 total rounds. Try to a) increase your time with each workout or b) increase the number of reps completed. You can use this as three separate workouts, two workouts (strength+plyo and conditioning+plyo), or one long session.