30 min AMRAP (As many rounds as possible) – 4 exercises done for a certain amount of repetitions/distance as many times as you can in 30 minutes with minimum rest. Set up your equipment before hand and set your timer and you will be good to go…
Bike erg - 2 mins
Adjust the seat and handlebars to fit your body and set the damper setting to a medium level between 4-7. Aim for a steady cadence of 85-90RPM.
Dumbbell thrusters - 10 reps
Stand with your feet shoulder width apart, holding dumbbells at shoulder level, palms facing inwards. Keep your chest up and your core tight. Your elbows should point forward, not to the sides.
Keeping your weight through your heels and chest up, push your hips back and lower down until your thighs are parallel to the floor.
As you stand up, drive up with your legs and use the force to press the dumbbells overhead until your arms are fully extended. Your hips and arms should move together. Don’t wait until you’re fully standing to press the weight. The power comes from your legs, not just your shoulders.
Lower the dumbbells back to shoulder height with control and get ready for that next repetition.
Sled pull - 20 meters
Coming into a low squat or 45- degree angle, keeping your arms straight, drive power through your heels and legs taking small steps backwards with the rope. Clear the loose rope to the side after each pull cycle to avoid tripping. Before starting that first drive backwards make sure the rope is pulled tight.
Plate burpees - 10 reps
Place a bumper plate on the floor. Drop your body down so your chest and hips touch the floor then step/jump your feet forwards towards your hands coming back to standing. Jump with both feet leaving the floor, landing on top of the weight plate. Then step or jump back off to start again.
Blog by Kim Sevier – Personal Trainer (KS Fitness)