Name: Playbook - Simply Mander - 3 min AMRAP X4
Uploaded: 2024-01-01T19:10:19.967Z
Duration: 20 min
Description: 3 min AMRAP X4

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

Love this quick little number! She spicy! In a good way! 🔥🌶

Michelle

Kristen  Volk

First workout and i love it! I wanted to use a barbell vs DB so i did barbell snatches and front squats. Love knowing i can do CF style workouts from my garage/basement!

Kyllian

Alex Young

Darlene

Treva

Molly

Jennifer

Leslie

Awesome! I’m new to this type of workout, so I was a little hesitant. However, I’m so glad I did it; it was so approachable and effective!

Gretchen

This was a spicy one! Short and sweet! I’m loving the choice of AMRAPS and EMOMs (would really like more of these!). I like that they’re short enough that you can combine if you’re feeling especially energetic lol. Thank you for putting this out! It has sparked me

Dawn

3 min AMRAP (4 sets) 

10 DB snatches 
5 DB goblet squats 
10 sit-ups 

2:00 rest in between sets
Keep track of your score and aim to get the same (or better) each set!

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

Feet planted on the ground 
Press lower back against the floor 
Use core to crunch up

Sit up

3 min AMRAP

3 min AMRAP X4

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

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

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

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

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

3 min AMRAP X4

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