Monday 02 May 2022

Workout Plan: Piccadilly Circus

Purpose: To improve overall fitness, strength, and endurance through a challenging mixed workout that targets both upper and lower body muscles, as well as core stability.

Warm Up:

3 rounds:

  • 20 jumping jacks
  • 2 walkouts
  • 3/3 hip openers
  • 5 push-ups
  • 5 squats

Part A: Piccadilly Circus

Measure: Rounds

In Pairs:

2 x 18min AMRAPs


  • Hill run
  • Partner must complete complex of:
  • 8 devil press
  • 8 goblet squats
  • 4/4 step push-ups


  • Calories on any machine (rower, bike, etc.)
  • Partner must complete complex of:
  • 8 toes to bar / knee raises
  • 8 pull-ups / plank pulls
  • 8 burpee tuck jumps

Muscle Groups:

  • Legs: Hill run, goblet squats, and burpee tuck jumps target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
  • Upper body: Devil press, step push-ups, pull-ups, and plank pulls focus on building and strengthening the chest, back, shoulders, biceps, and triceps.
  • Core muscles: Toes to bar, knee raises, and plank pulls engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular and conditioning: The combination of hill runs, machine calories, and AMRAP (As Many Rounds As Possible) provides a cardiovascular challenge, improving endurance and overall fitness.

This mixed workout plan targets various muscle groups and overall fitness, focusing on strength, endurance, and conditioning exercises for the upper body, lower body, and core. The combination of compound movements, cardiovascular challenges, and partner exercises ensures a well-rounded workout that targets all major muscle groups, enhancing fitness and overall performance.

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