Workout Of The Week

This week’s workout of the week is a fun AMRAP of simple body weight movements! It’s gotten too cold for us to run outside, but we’re not going to let that keep us from running throughout the winter!


As many rounds and reps as possible in 15 minutes:
10 Shuttle Runs (10m)
20 Pull-ups
10 Shuttle Runs
20 Push-ups

The shuttle run is simply running between two targets (we use cones) that are 10 meters, or about 32 feet, apart. Each 10 meter length is 1 rep! If you’re indoors and don’t have access to such a length, shorten it and add more reps to get about the same total distance!

The pull-ups and push-ups are designed to be done in no more than 2-3 sets. We can adjust the number of reps for either (or both) to something you can manage in 2-3 sets. For the push-ups, as per usual, we can use an elevated surface to scale the difficulty and build the strength needed to do push-ups on the ground.

Our pull-ups can also be done strict if you’re working on building that strength (or if you’re using a pull-up bar that is not safe for kipping). You can also adjust to ring rows as a way to build toward the pull-up. If you don’t have access to rings or a pull-up bar, sit-ups are a great equipment-free variation for today’s workout!


Our target today is around 3-5 rounds in the 15 minute window. Push the pace on the runs and fight to complete the gymnastic movements in as few sets as possible!

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