4 Rounds: Each Round is a 3 Minute AMRAP (As Many Rounds As Possible)

3 Minute AMRAP
10 Lunges
10 Bicycles
4 Heisman 5 Steps L and R
10 Plank With Knee Twist

-Rest 1 Minute between each AMRAP

How This Works:

3 Minute AMRAP x 4 Rounds
3 Minute AMRAP x 4 Rounds

You will do a 3 Minute AMRAP of the movements. Take a one minute break. Then repeat until you have done the AMRAP 4 times. This will take exactly 15 minutes with the rests. Start a clock, and follow this work/rest schedule:

Work 0:00 – 3:00, Rest 3:00 – 4:00. 
Work 4:00 – 7:00, Rest 7:00 – 8:00. 
Work 8:00 – 11:00, Rest 11:00 – 12:00. 
Work 12:00 – 15:00 and then you are done.



For a Front Lunge start standing tall with feet together, initiate movement by stepping forward with one leg and bending both legs, keeping the front knee over the ankle, until the back knee touches the floor, stand up and bring the front foot back to starting position, repeat on the opposite side. A reverse lunge is the same only you step back and down until the back knee touches the floor.


Lay flat on the floor with your hands behind your head and your elbows straight out to the sides. Lift your heals off the floor, and bring one elbow and the opposite knee together over your body. Keeping the other leg straight. Reverse the movement and do the same thing with the other side.


You will take 5 quick steps laterally and finish by bringing the inside knee up high to your chest. Then go back the other direction.

5 Steps Left is one rep. 5 Steps Right is one rep. So you will go to each side twice.

Plank Knee Twist:

In a plank, bring one knee up towards your chest and to the opposite elbow. Come back to a plank and do the same with the other knee. Repeating that sequence as fast as possible. Remember to keep your core tight, your body in one straight line, and push up through your shoulders.

You want to try to get as many rounds as possible through all 4 rounds. This is meant to be a sprint. Always work with proper form.

Use the modifications you need for each movement.