Wednesday Group Strength and Conditioning

Complete as many rounds as possible in 20 minutes of:

-10 chest-to-bar pull-ups

-15 push-ups

-20 single-leg squats, alternating

*After every 3 rounds, run 400 meters (row if too dark)

Scaling

This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 push-ups

15 single-leg squats to a box, alternating

*After every 3 rounds, run 400 meters

Beginner Option

Complete as many rounds as possible in 20 minutes of:

5 jumping chest-to-bar pull-ups

10 knee push-ups

20 walking lunges

*After every 3 rounds, run 400 meters

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