Name: Playbook - Simply Mander - 5 min AMRAP x6
Uploaded: 2024-01-01T19:10:19.755Z
Duration: 36 min
Description: 5 min AMRAP x6

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
start with 200m run (only once)
into..
AMRAP remaining time:
6 alternating DB snatches 
6 sit-ups 

-rest 2 min-

5 min AMRAP
Run 200m (only once)
into..
AMRAP remaining time:
5 alternating lunges
5 push-ups

Repeat this for 3 total sets

- 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

- 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

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

Sit up

5 min AMRAPS

5 min AMRAP
Run 200m (only once)
into..
AMRAP remaining time:
5 alternating lunges
5 push-ups

- 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)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

5 min AMRAP

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!

5 min AMRAP x6

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