Score is the total number of rounds and repetitions completed before the 20-minute clock stops. On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Score is the time on the clock when the last round of Box Step-Ups is completed. With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds. Score is the time on the clock when the last round of Burpees is completed. With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Then as you come up, perform a Tuck Jump. Up Down + Tuck Jump: From a standing position, go into a Push-Up position without the chest touching the ground and elbows fully extended. Score is the total number of repetitions completed before the 10-minute clock stops. Athletes will continue to add 3 reps to each movement each round. Then repeat with 6 reps of each movement. You will perform 3 Up Down + Tuck Jumps, 3 Rucksack Push Presses, and 3 Rucksack Front Squats. This workout has an ascending ladder (by reps of three). WORKOUT 3Ĭontinue with this pattern adding 3 reps to each movement every round. Lift the left knee to meet the right elbow and the right knee to the left elbow just like pedaling a bicycle. Place both hands behind the head and lift the upper torso, making sure the tension is not in the neck but in the abdominals. Score is the time on the clock when the last round of the Bicycle Crunches is completed.īicycle Crunch: Lay with back flat on the ground. Then, proceed to 50 reps of Tuck Jumps and Bicycle Crunches.Ĭontinue with the pattern working on 40 reps of each movement, down to 20 reps, and finally 10 reps. With a running clock, athlete must complete the buy-in of 30 Air Squats. Tuck Jump Variationsīrowse through and choose a selection of these Tuck Jump Workouts to add into your training. Complete as many repetitions as you can in the time stated.įeel free to adapt them to suit your fitness level, needs and the equipment that you have available.
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