"An Arm & A Leg"
Duration: 24:00
AMRAP 24:
80 Push-ups
80 Sit-ups
80 Pull-ups
Every Minute [Starting at 0:00]:
8 Air Squats
Score: Rounds + Reps
MUSCULAR ENDURANCE & LACTATE THRESHOLD
STIMULUS
- Overview: Start the workout with 8 air squats and continue to complete 8 air squats at the top of each minute. Use the remainder of the minute to work through the AMRAP. Choose rep numbers that allow you to complete about 7-8 reps of push-ups, sit-ups, and pull-ups on the minute, which allows you to clear each station in about 8:00 or less.
- Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Pull-ups: These are intended to be kipping pull-ups (not strict), though you can complete them however you'd like.
- Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
- Intended Intensity: RPE 5
- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold
- Target Score: 1-2 Rounds
STRATEGY
- With the interruption of air squats at the start of every minute, we want to maximize our time working. Normally, we like to see athletes take working sets to fatigue, but that may cause you to have to rest too long going into a disruption by the air squats.
- Push-ups: Work for only as long as your reps remain crisp and quick. The moment you feel as if your reps could slow down, take a quick break, get a big breath of air, and then go back to work.
- You should be able to complete at least 7-15 reps each minute. If you can't complete that many reps each minute, pick a number you think you can complete and multiply that by 8. This is the rep scheme you should work off of.
Example:
- If you think you can complete 5 reps each minute, 5x8 = 40. So, you should complete 40 Push-ups, 40 Sit-ups, and 40 Pull-ups each round of the AMRAP.
- You would still complete 8 air squats at the start of each minute.
SUBSTITUTIONS
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- 120 Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
PULL-UPS
- Reduce Reps
- Jumping Pull-ups
- Banded Pull-ups
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
AIR SQUATS
- Squat to a Box
- Lunges
- 0:10 Wall Sit Hold
MOVEMENT PREP
On The Minute x 3:
3 Air Squats
3 Push-ups
3 Sit-ups
3 Pull-ups