• MikeMega



3 Rounds NFT

50 Jumping Jacks

10 Air Squats

10 Push-Ups

10 Inch Worms


15 min AMRAP

100 Double Unders

20 Hand Release Push-Ups

20 KB Swings


15 min AMRAP

100 Lateral Hops

20 Hand Release Push-Ups

20 Sandbag Swings


At 3…2…1…Go! You will start with 100 Double Unders. After that, you will perform 20 Hand release Push Ups followed by 20 Kettlebell Swings. That's one round. Your score is the number of rounds and reps completed in the 15 minute period.


The weight for this workout should be moderate to heavy. These swings should be somewhat challenging.


The intended stimulus for this workout is a slower-paced steady mover. Find a good pace, settle in, and get after it.

Scales and Mods

Double under can be modified to Single Unders at a 2 to 1 ratio. Or if you don’t have a rope they can be modified to lateral hops over something about 2 to 6 inches off the ground. The Lateral hops are done at a 1 to 1 ratio.

Let's Get It!!!

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