AMRAP = As Many Rounds As Possible

This is one of our classic Workout Anywhere styles and a very popular metabolic conditioning method found in CrossFit.  To make it all level, coach Justin and Jessica Rundle provide Anywhere AMRAP exercises and variations to meet true beginner, intermediate and advanced demands.

Here’s The General Workout Layout for All-Levels:

(B = 8 Minutes, 5 reps of each exercise) (I = 12 Minutes, 10 reps of each exercise) (A = 15 Minutes, 15 reps of each exercise)

Equipment: Resistance Bands and Medicine Ball (a majority of Workout Anywhere routines are equipment free)


1) Warm-Up

2) Workout Details:

Sit to Stand to Hop or Sit-Up to Stand (B or I)
Tricep Push-Up or Kneeling Tricep Push-Up (B or I )
Gate Swings or Squats (B choose either squats or chair squats)
Bent Over Rows (pick the right intensity level)
Squat + Curl + Press w/ medicine ball

3) Cool Down and Stretch

Training Note:

For Intermediate to Advanced members, feel free to add some of the bonuses like Four Minute Total Core Training, and Fitness Challenges, post-workout.  For this week, master the basics workout, but add those add-ons.  Alternate workouts and exercise add-ons will come in the following weeks.

Coach Jessica
Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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