Name: Playbook - Simply Mander - Full body metcon + optional endurance
Uploaded: 2024-01-01T19:10:19.834Z
Duration: 30 min
Description: Full body metcon + optional endurance

Cris

Quick one but effective..For  those days when we wake up a bit late 👍🏻

Yesenia

April

Sneaky pyramid…loved it! Instead of the 100m run, I did 50 jumping jacks next to my rower. Worked well as a modification.

Ashlee

A. For time:
10-1 burpees
1-10 kettle bell swings

You will start by performing 10 burpees, then 1 kettlebell swing. As the burpee reps decrease, the KBS increase. 

10 burpee
1 KBS
9 burpee
2 KBS
8 burpee
3 KBS .. etc 

B. 4 rounds for time:
500m row
100m run
Rest 2 min between rounds

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

4 rounds for time:
500m row
100m run
Rest 2 min between rounds

- 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)

- 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

Circuit B

Full body metcon + optional endurance

Is there a timer that has it broken down that plays all the way through notifying u of the 35 sec and the rest in the 1:00? Or do I keep track of that myself?

Krista

Carolyn J

Awesome! I used heavy weights than ever, love Manders workouts!

Amber

Upper body dumbbell circuit

I wanted to move today and this was PERFECT!

Sarah Moore

Mikaela

Dumbbell full body strength circuit

Kelly

30 min full body burner

Sarah

Nice & quick recovery / cardio workout! Subbed row for 15 cal echo bike

Kaylee

Loved this! A perfect quick, effective workout. Took me 16 minutes (Cal Bike, AbMat Situps, 35# KB). 🔥

Hannah

Full body for time

🔥what a way to end a workout! I’ve never wanted 12 mins to be over so badly 🫠

Natasha

So much harder than I expected. Everything is on fire and I love it.

Shari

You’d think two workouts would be easy but holy **** that was hard!!!

Natalia

12 min full body burn

ANDREA Keefer

Upper body EMOMS

Nicole

Great! Did not feel motivated whatsoever but I’m so happy I got it done!

Francesca

Wanted a fun Saturday morning workout and this delivered!

30 min Full body HIIT

Fany

Madi

An awesome little finisher after my bike workout!

Natalie

Tabata core

Crushed this in a hotel gym. Was traveling with my own dumbbells, so used 35# for everything. I made it a 12 min AMRAP instead of an EMOM. The 3 RFT is a sweatfest and quite difficult. Finished in 12:07. 🌶️💪🏼

Alexandra Casi

Loved the work out, I have a rower at home best investment.

Darlene

Full body EMOM + 3RFT

25# DB FR Squats & 800m Bike (Damper 4)
First Set 9:00 (70-72rpm)
Second Set 8:00 (72-74rpm)

Front squat + running intervals

Deanna

Full body burn & core

Patiently waiting for the day when push-ups won’t get me every time in a WOD 😆

25# DBs, Knee Push-ups, AbMat Sit-ups, Bike Erg (avg 74rpm) - finished in 18:00

Treva

Full body burner

Kate Costello

Great and fun workout! I was confused on how to use the timer part for the 8 min tabata.

Christy

8 min TABATA & metcon

Loved my first workout! Can’t wait to do more!

Leslie

Full body strength circuits

Woot woot! Went with heavier weight for the EMOMS…worth it! 💪

Full body EMOM + endurance

Killer at home workout when you don’t have dumbbells at home and don’t wanna go to the gym! 🔥🔥🔥

Bodyweight metcon

Love these quick and efficient workouts!!

Rylie

Lower body focus + core

Skipped the running due to time constraints..under estimated this one 🥵

Jennifer

I am dead💀 This was hard but so fun at the same time 😂

Courtney

21-15-9 / 15-12-9

That one sucked, but it hurt so good! I’m developing a love hate relationship with any squat movement😜💪🏼

Michele

“Fight gone bad” at home

Blow drying my hair today is going to suuuck

Full body EMOM + metcon

Shelby

Tabata style for beginners

Quick burner! 🔥 Loved it after a shoulder workout!

Love me some dt!! Did this one with a 65# barbell after doing a killer shoulder circuit. Took me 9:41 can’t wait to retest because it’s been years since I did this one!

“DT” at home

Full body/cardio intervals

5 Rounds For Time - Intervals

16 min intervals | upper body & cardio

AMRAPS x 3 (full body)

30 min BIKE INTERVALS

25 min Echo Bike intervals

4 sets/AMRAPS

Gymnastic intervals

Loved this so much! Been poking around in lots of the different programs to find something that was challenging, but doable in a limited amount of time (tired toddler mom over here) and this was IT!!

Full body metcon + optional endurance

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