Rounds & Races

Details:

This workout consists of 4 sets, 2 countdown races and 2 AMRAPS. It is competitive fun for a group or individual as it is a race against time or each other. It is a full body workout.

Equipment:
  • Pull-up Bar
  • Heavy Dumbbells
  • skipping rope or stairs
Workout:

Set 1: 12 / 14 / 16 Reps with 200m Laps

  • Left Reverse Lunges w Dumbbell overhead to Knee tap
  • Right Reverse Lunges w Dumbbell overhead to knee tap
  • Pull-Ups
  • Dead Lifts
  • 3, 2, 1 Laps

Winners hold wallsit till everyone is done

Set 2: How many rounds in 8 minutes

  • 30 Dumbbell Oblique Twists
  • 20 Bootlegger Pushups
  • 10 Dumbbell Burpees

Set 3: 12 / 14 / 16 Reps with Skipping or Stairs

  • Sleeping Crabs
  • Sumo Squat Dumbbell Pull-Ups
  • Squat Jumps
  • 9 / 6 / 3 sets of stairs or 300/200/100 Skipping

winners hold plank

Set 4: How many rounds in 8 minutes

  • 10 Right Diagonal Pushup with left toe tap between each
  • 10 Left Diagonal Pushup with right toe tap between each
  • 10 left single arm woodchopper
  • 10 right single arm woodchopper