Working out either at home or the gym can become stale after a while. Use these workout styles to alleviate boredom and to keep the body guessing.
An AMRAP is performing one or more movements in order as many times as possible for a given period.
An 8 minute AMRAp of 16 KB swings, 8 Burpees would mean that you perform all 16 KB swings before performing all 8 burpees. You cannot chop and change movements. Once you’ve completed the list of movements, you start back at the beginning and repeat this cycle for 8 minutes. Your score at the end of the 8 minutes is the total rounds completed plus any other additional reps.
It is a race against the clock to perform a list of movements. Again, you must perform all the reps of the first movement before moving to the next movement or rep sequence. This type of workout can be structure in many ways.
For time complete 21-15-9 reps of Pull up and KB swings – You would perform all 21 pull ups then all 21 KB swings. You would then move onto 15 each and finishing with 9 of each. The clock stops once you’ve complete all reps in that order.
You set a timer, then on each scheduled minute, perform the exercise(s). You then rest for the remainder of each minute. When the second minute starts you do the exercise(s) again. Repeat this process until the set time is over.
EMOM – Perform 20 Mountain climbers, 10 sit ups. Perform all 20 mountain climbers before moving onto the 10 sit ups. Once you finish the 10 sit ups you can rest before the next minute or round starts.
There are a set number of rounds to complete for time. It is a race against the clock to perform a list of movements. Again, you must perform all the reps of the first movement before moving to the next movement. Once you’ve completed the list of movements, you start back at the beginning and repeat this for as many rounds as specified.
For time complete 5 rounds of 10 Push ups, 20 Sit ups, 30 squats. Complete all 10 push ups before moving onto the sit ups then onto the squats. Once all the squats are finished this is one round finished. You then start back at the push ups for round number two. Complete 5 rounds in the fastest time.
The name Chipper describes a workout that combines a lot of different movements at high volume. You complete all reps assigned for each exercise before moving on to the next. A Chipper is performed only once.
For time complete – Run 600m, 30 Burpees, Run 400m, 20 Burpees, Run 200m, 10 Burpees. Complete this list in order then once you finish the list the workout is done.