A 35-Minute AMRAP For A Serious Pump In Your Legs, Shoulders & Abs
As members of the MH SQUAD, you know full well that it doesn't take a lot of equipment to light your muscles and metabolism on merry fire. You're aware that dozens of movements are as unnecessary as extended rest periods. But all of that doesn't mean that we always know exactly what sort of session to hit when we've got about half an hour to squeeze in a proper workout. Allow Scott Britton, director of functional-fitness-charity-force Battle Cancer CrossFit Challenge and one of the most luminescent of your MH Elite coaching team, to deal with any confusion.
All you need is one dumbbell (or two if you're after a real challenge), 35 minutes and the determination to keep pushing when things get a bit rough. Which, after 10 minutes or so, they surely shall. You're going to cycle through three dumbbell movements with descending reps, then follow each round with the weight with a sit-ups chaser. Then start again at the top. Keep going for as many rounds and reps as possible in the 35-min window.
Your score is the total complete rounds plus however many reps of the final round if incomplete. Take on board Scott's crucial advice, watch his video demo of the workout and then find the full workout description below.
SIT-UP MAD
If you hit this workout hard and move through the dumbbell section quickly, the challenge becomes the sheer amount of sit-ups. This is an area to not only pace in body but in your mind. Also if you hit 5-10 rounds that's a huge 150-300 reps. Remember that you only have so much in the 'ab tank' and break up the sets super early.
READY TO PRESS
You're moving through some serious reps in the shoulder press here, immediately after the hang clean and press. Try to keep the dumbbell or dumbbells in front of you, with palms pointing to your face, instead of the traditional bodybuilding strict press style. Save every bit of deltoid you have!
DROP A SQUAT
Try to not hold the DB in a goblet hold if you're working with one, as this is going to add more on those poor shoulders, which you will need for the full 35 minutes. Instead, think of holding it your shoulder; or, if you can, resting next to your head in a front rack hold. Trust me, a possible 60-120 reps in and you will be very glad you did.
The Workout
35-minute AMRAP of:
1) Dumbbell Front Squat x 12
Clean the dumbbells onto your shoulders and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward explosively, and go again for nine more reps. Hold a single bell in the same position, alternating shoulders each round.
2) Dumbbell Hang Clean and Press x 9
Hold your dumbbells at hip height, bend at the knees and with a slight hinge at the hips, stand up explosively (A) using the momentum from your legs to help to power the dumbbells up on to your chest before immediately pressing it over head (B). Lower to your hips under control and repeat
3) Shoulder Press x 6 each arm
Lift your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to your shoulders and repeat.
4) Sit-up x 30 after each round
Start with your legs bent and the soles of your feet together, then lie back with your hands behind your head (A). Tense your abs as you lift up, and touch your hands to your feet (B). Make sure you touch your hands to the floor behind your head each and every rep.
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