Workout 12LC

AMRAP Hell

Perform each group of exercises non-stop for 5 minutes. For example, in the first 5 minutes, you will do 10 swings, 10 squats, 10 jump...10 swings, 10 squats, 10 jump...10 swings, 10 squats, 10 jump...for the full 5 minutes. So make sure you pick medium weights, as the rep count on this workout really adds up!

Set a goal for yourself of how many rounds you think you can do in 5 minutes, then keep tab marks on a little piece of paper as you go!

Rest as needed in the middle, but only to the point of catching your breath.

Rest 3 minutes between each group.


Group 1
10 Swings
5 goblet squats or db squats
10 broad jumps or box jumps, if you have a box

Group 2
10 mountain climbers (1R, 2L, 3R, 4L...)
3 presses, each arm
3 push ups

Group 3
5 snatches, each side
5 tuck jumps
5 rows, each side

Group 4
5 each arm 1-arm swings
10 sit ups
10 Russian Twists (1R, 2L, 3R, 4L...)

Group 5
3 each leg DB or KB alternating front lunges (1R, 1L, 2R, 2L...)
10 jumping jacks or fast feet
5 each side renegade rows