Name: Playbook - Simply Mander - 18 MIN AMRAP
Uploaded: 2024-01-01T19:10:20.162Z
Duration: 18 min
Description: 18 MIN AMRAP

18 min AMRAP 
15 cal row
10 DB box step ups 
200m run
10 DB floor press (or bench press)
20 double unders
10 toes 2 bar 
20 bodyweight lunges 
10 DB snatch (alternating)

18 min AMRAP 
15 cal row
10 DB box step ups 
200m run
10 DB bench press
20 double unders
10 toes 2 bar 
20 bodyweight lunges 
10 DB snatch (alternating)

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

- Lay on the floor with your legs bent
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell floor press

- Jump rope with rope passing under your feet twice with each jump

Double unders

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge (Bodyweight)

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

18 min AMRAP

18 MIN AMRAP

I modified it and it was still killer. Love these with runs!

Jess

Deanna

Amazing! So thankful you decided to do this.

Manders

5 min AMRAP x6

This was a good burner. Got a bootie burn, got my heart rate up and steps in with the run. Lol

Meghan

Maura Deshaies

Did overhead lunges to spice things up…. Great workout 🥵

Nicole

AMRAP 15

Gabriel

Sandra

Michelle

20 min AMRAP

The workout was not as written on the first page - the run was replaced by 45 sec rest and when you hit the 45 sec rest the 20 min timer did not restart when finished 
The ab workouts were also different

Luciana

Karen

Love the quick sweat sesh - good little pump 💪🏼

Steph

Full body AMRAP x3

April

Isabela

Treva

15 min AMRAP

Needed something quick and hard!! 5 rounds plus 2 burpees. 💪🏼❤️

Alexandra Casi

I did this as a finisher after one of your leg strength workouts. Whew!!!! 🥵 Killer!

Ellie

First workout back after a year long break due to injury and this was much more difficult than I expected. Great workout!!!

Evelyn

14 min AMRAP

Just starting back up again after a couple years off and this was perfect. Kicked my butt in the best way possible. Love being able to do this from home!

Breanna

Carolyn J

Jamie

3 min AMRAP X4

9 rounds 😅 low key like hand release push ups

Kate Costello

Alena

Alicia

Awesome burner for some movement during nap time with a busy toddler!

Sarah

16 min AMRAP

This had me 💀 don’t underestimate this one!! 🥵

Julzz B 🤘🏼

Amanda

30 min full body AMRAP

Dana

Perfect little amrap to add on to a strength day 💪😅

Chrissy

Heather

12 min AMRAP

so much YAAAAAAS for these workouts 😮‍💨🤩

Kaila

Patty

20 min full body AMRAP

Emily

That was fun but an absolute killer. Why I used the assault bike I don't know

Courtney

3 x 7 min AMRAPS

Darlene

Greta workout for a late night need to get something in quick and sweat!! Love it!

Staci

Rose 

I finished…barely! 😅🔥perfect morning sweat

Lauren

2 min lower body AMRAP repeats

Loved it! Did it after training upper body

Danielle

4 rounds and I also think I saw Jesus 💀💀💀

Holy crap hahahah that was awesome

Hannah

Karly

Christy

Perfect quick burner bestie. Officially 💀💀

Shari

“The Chief” at home (5, 3 min AMRAP)

Workout was a perfect amoral that really got me sweating especially since I decided to do it outside in 90 degree weather 🙈

Daniele

That was great! Got in 5 solid rounds 🥵

Jenna

15 min full body AMRAP

Mary Kate

Got through 4 rounds 🎉 lol modified push-up to knees and did 20 alt lunges to replace run. Keep ‘em coming! 💪🏼🔥

Ashley

The description says a 12 min amrap…. But the total time listed is 45 min…. Not sure how long the workout was supposed to be

18 MIN AMRAP

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