WARM UP

1:00 Cardio Choice
into…
4MIN AMRAP:
12 x Jumping Jacks
12 x Lunges
12 x Glute Bridge Ups

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: FULL BODY

8MIN AMRAP:
8 Tuck-Ups
8 Hand Release Push-ups
30 Double Unders

EQUIPMENT:
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.

WOD BRIEF
Shooting for consistency across this Sprint Threshold workout. The Tuck Ups and Push Ups should be broken up into 2 sets from the beginning if you think you wont be able to do Unbroken throughout. On the Double Unders – we want to spend no more than :30 here.

TUCK UPS
If you need to modify, complete any sit up variation (half, full, crunch, Bicycle etc)

HR PUSH UPS
If you need to modify, set up a height (chair, couch, box, coffee table etc) and complete regular push ups.

DOUBLE UNDERS
If you need to modify, complete 60 skips, or :30 of DU attempts. If you don’t have a rope, complete 30 x Penguin Taps instead.

FINISHER

2 SETS
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks
-:30 Rest b/t Sets-