6 Minute AMRAP
3 Thread the Needles (each)
6 Tempo Push Up @2121
6 Single Leg RDL (minimal: use dumbbell)
90 / 90 Hip Opener
Athletes Notes
- Thread the Needle
- Push Ups —tempo is down 2 seconds, pause for 1 second at bottom, up 2 seconds, pause for 1 second at the top
- scale these to Incline Push Ups or Knee Push Ups
- Bodyweight Single Leg RDL or Single Leg Dumbbell RDL
- 90/90 Hip Opener
EMOM 21 Minutes
(40 seconds of work, 20 seconds of rest)
Minute 1: Shuttle Runs (50ft)
Minute 2: Hand Release Push Ups
Minute 3: Box Step Ups (24”/20”)
Score = Emoji
Athletes Notes
Workout Strategy and Flow
- The goal of today is about consistency and moving at a moderate pace. Don’t come out going super speedy here because you will fall off. This is a 21 minute EMOM and the only rest you get is the 20 seconds of rest/transition. There is no built in minute of rest.
- I would recommend using Rounds 1-2 to ease into and figure out what a comfortable/sustainable pace is, use 3-6 rounds to stay moving and sweaty. Push it in round 7 since it will be the last time at each station
- You should be able to do a version of each movement that keeps you moving for the entire 40 seconds. Only resting during the designated 20 second window.
FLOW
0:00 – 0:40 Shuttle Runs
0:40 – 1:00 Rest / Transition
1:00 – 1:40 Hand Release Push Ups
1:40 – 2:00 Rest / Transition
2:00 – 2:40 Box Step Ups
2:40 – 3:00 Rest / Transition
3:00 – 6:00 Repeat for Round 2
6:00 – 9:00 Repeat for Round 3
9:00 – 12:00 Repeat for Round 4
12:00 – 15:00 Repeat for Round 5
15:00 – 18:00 Repeat for Round 6
18:00 – 21:00 Repeat for Round 7
Substitution
- If you don’t have space to complete the shuttle runs, then complete High Knees to Jumping Jacks in place for 40 seconds.
- If you don’t have Hand Release Push Ups yet, you can do Hand Release Knee Push Ups or regular Knee Push Ups or Incline Push Ups
- If you don’t have access to a box, step or bench, then complete alternating Lunge to Hip Extension
Scaled
EMOM 21 Minutes
(40 seconds of work, 20 seconds of rest)
Minute 1: Shuttle Walks (50ft) or Standing Marches
Minute 2: Elevated Knee Push Ups
Minute 3: Step Up to Surface
Mayhem Moms
EMOM 21 Minutes
(40 seconds of work, 20 seconds of rest)
Minute 1: Controlled High Knees to Lateral Shuffle
Minute 2: Knee Push Ups or Incline Push Ups
Minute 3: Box Step Up