Triple AMRAP

The Workout of the week for this week is a Triple AMRAP. Three AMRAPS of 2 exercises each, for 6 minutes with a. 2minute rest between each.


The Workout

Complete each AMRAP in order with a 2 minute break between.           


            2 Alt DB Rev Lunge (Each Side)

            40 Jump Rope (20 Double Unders)

            Add 2 Alt DB Rev Lunges every round



            2 Alt DB Snatch (Each Side)

            40 Jump Rope (20 Double Unders)

            Add 2 Alt DB Rev Lunges every round 150 Jump Ropes



            2 Med Ball Squats

            10 Med Ball Slams

            Add 2 Med Ball Squats every round


How to Perform the Triple AMRAP


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.


The Workout

You will need a timer, set for 6-minute AMRAP (Countdown), a jump rope, a set of dumbbells and a med ball (slam ball).

Make sure to use weights that are challenging.

After you complete a warm-up, gather your jump rope and weights. Set your timer for a 6-minute countdown (AMRAP).

Start with AMRAP 1. Perform 2 Alt DB Reverse Lunges on each leg. Then complete 40 jump ropes or 20 double unders. Round 2, complete 4 reverse lunges and 40 jump ropes. Round 3, complete 6 reverse lunges and 40 jump ropes…continue until the 6 minutes expires.

Rest for 2 minutes.

Move on to AMRAP 2. Start with 2 alternate DB Snatches on each side. Then complete either your regular jump ropes, or double unders. Round 2, add 2 snatches, for a total of 4 each side and complete the jump rope. Continue to add 2 reps to the snatches each round until the time expires.

Rest 2 Minutes.

Finish up with AMRAP 3. Perform 2 med ball squats, followed by 10 med ball slams. Round 2, add 2 squats and complete 10 slams. Continue to add 2 squats each round keeping the slams at 10 until the 6 minutes is done.


Watch the Demonstration Video

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