• MikeMega



3 Rounds Not For Time

10 Inch Worm Push-Ups

10 PVC Strict Press

25 Dubs or :30 seconds of practice


12 min AMRAP

10 Burpee Box Jump Overs

20 Hand Release Push-Ups

50 Double Unders


12 min AMRAP

10 Burpee Bench Step Ups

20 Hand Release Push-Ups

50 Double Unders


At 3…2…1…Go! You will start with 10 Burpee Box Jump Overs. Next, you will do 20 hand Release Push Ups and then 50 Double Unders. That's one round. Your score is the number of rounds and reps completed when the 12 minutes are up.


The intended stimulus for this workout is a medium paced tempo. The goal is to be working for as much of the 12 minutes as possible. These are great workouts to find out where you are with your pace. Can you sustain a faster pace these days? Or do we need to slow that pace and focus on our movements? Have fun finding out!

Scales and Mods

The jumps can be changed to Step Ups and the burpees can be scaled to Up Downs.

For the Push-Ups just do whatever Push Up modification you are comfortable with. We don’t want these slowing you down too much.

Let's Get It!!!

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