13/04/2020
“Trust Fall”
AMRAP 20:
40 Air Squats
20 Push-ups
10 Reverse Burpees
*Every 2 Minutes (Starting at 0): 40 Double Unders
STIMULUS DESCRIPTION
• We’ll work through 4 movements in this longer, all bodyweight workout
• Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 double unders
• With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees
• When the clock hits the next 2 minute interval, you’ll complete 40 more double unders before picking up where you left off
• Your score is total rounds and reps completed at the end of 20 minutes
• The double under reps do not count towards your score
DOUBLE UNDERS
• Choose a number or variation that you can ideally complete in around 30 seconds - giving you 1:30 to work through rounds of the scored portion of the workout
• You’ll complete double unders on the (0-2-4-6-8-10-12-14-16-18)
PUSH-UPS
• Choose a number or variation that you can complete in no more than 4 sets
• Ensure the chest hits the floor and elbows lock out at the top of each rep
REVERSE BURPEES
• A reverse burpee is essentially a combination of a sit-up and a burpee
• You’ll lay all the way back on the ground and use your momentum to transition to a standing position
• At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down
MODFICATIONS
DOUBLE UNDERS
• Reduce Reps
• 30 Seconds of Practice
• 60 Single Unders
• 40 Line Hops (Over and Back = 1 Rep)
PUSH-UPS
• Reduce Reps
• Elevate Hands to Box or Bench
• Knee Push-ups
REVERSE BURPEES
• 10 Regular Burpees
• 20 AbMat Sit-ups
