Monday 28 February 2022

Workout Plan: AMRAP Crush

Purpose: To improve cardiovascular endurance, build muscular endurance, and strengthen the entire body.

Warm Up:

3 rounds:

  • 7 calories on any cardio machine (rower, bike, etc.)
  • 10 kettlebell swings
  • 2 walk outs
  • 3/3 hip openers
  • 5 yes-no squats

Part A: AMRAP it

Measure: Rounds

2 x 18min AMRAPs


  • 10 burpees
  • 200m run
  • 30 full kettlebell swings


  • 10 hand release push-ups
  • 15 goblet squats
  • 20 V-ups

Muscle Groups:

  • Burpees target multiple muscle groups, including the chest, shoulders, triceps, abs, quads, and glutes.
  • Running improves cardiovascular endurance and strengthens the legs and core muscles.
  • Kettlebell swings target the hamstrings, glutes, back, and shoulders.
  • Hand release push-ups target the chest, shoulders, and triceps, while also engaging the core muscles.
  • Goblet squats target the quadriceps, hamstrings, glutes, and core muscles.
  • V-ups engage the rectus abdominis, obliques, and hip flexors.

This workout plan targets the entire body, with a focus on improving cardiovascular endurance and building muscular endurance. The combination of burpees, running, kettlebell swings, hand release push-ups, goblet squats, and V-ups ensures a well-rounded workout that targets all major muscle groups.

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