Team! This workout was inspired by the CrossFit Open workout 24.2, but with a slightly different stimulus and modifications for minimal equipment. You'll get plyometrics, leg strengthening and cardiovascular intensity in just 20 minutes! Enjoy! -Carla
This workout gives “Leg day” new meaning. We work the hamstrings and glutes with the sumo deadlift high pull, the quads and glutes with the squats, and the calves will join the fun with the jump rope. Put it all together and you get 20 minutes of full body strength training and cardiovascular intensity!
Warm Up
AMRAP 7 (As many rounds as possible in 7 minutes)
20 single-under jump rope
10 Air squats
10 Good mornings (If you don’t have a bar, hold a light plate or dumbbell to your chest)
Movement Practice
Review the following movement videos for the sumo-deadlift high pull, goblet squat, and single-under jump rope. Take 5-10 minutes to practice the movements and find your weights and options for the workout.
Sumo deadlift high-pull: Select a light to moderate-weight kettlebell where you can perform the 15 repetitions unbroken. If this is a new movement for you, use a broomstick or PVC pipe. If you have a rowing machine, substitute a 300m row.
Goblet squat: Select a moderate weight where you can do 10 repetitions with excellent form, unbroken. The air squat is a body-weight alternative.
Jump rope: If no rope, do a simulated jump rope. If you are proficient, substitute 30 double-unders for this workout.
Workout
TIP! Pace yourself! 20 minutes is a long time for these movements, so you don’t want to start out on fire or you will fizzle by minute 10. “Slow is smooth, smooth is fast” is the rule. Slow your repetition speed to manage fatigue. Take short breaks between sets, but maintain efficiency in your transition between movements.
AMRAP 20 (As many rounds as possible in 20 minutes).
Set a timer for 20 minutes and perform as many rounds/repetitions as possible in 20 minutes. Your score is the number of rounds + reps in 20 minutes.
15 sumo deadlift high pull (light-medium weight kettlebell)
10 kettlebell goblet squat
50 single unders
Cool Down
This workout genrates a lot of muscular work and cardiovascular intensity, which demands greater attention to recovery. Show you body some love with this deep stretch sequence. It’s a quick 15 minutes, so #dontskiptheyoga!