Fitness Fix in Fifteen

For a busy schedule and limited equipment

One of the greatest challenges for me as a person who wears many hats is making the time not just for a “workout”, but for an effective one. If you are like me, you just don’t have time to “go through the motions” to “check the box” to say I worked out today, and hope that the next workout is the one that makes the difference. Or maybe you’re getting bored with the same routine and need a refresh.

Today’s workout is a modification from the archives of CrossFit (Workout 250531) and has everything you need in just 15 minutes! The thruster is a full-body strength movement that targets upper and lower body muscular strength, the V-ups target all-important core strength, and the burpees provide that cardiovascular kicker and plyometrics for bone health.

Warm Up

AMRAP 5 (As many rounds as possible in 5 minutes) - low to moderate intensity

• 10 Up downs

• 10 Air Squats

• 10 Ab mat sit-ups (Tip! If no ab mat, roll up a towel and place it behind your lower back, or do traditional sit ups with knees bent/feet anchored)

Movement Practice

Take 5-10 minutes to select your weight for the thrusters. These can be done with a barbell or with 2 dumbbells. Choose a heavier weight where you can consistently do 5 repetitions unbroken, but is a little challenge for reps 4 and 5. If you are limited by equipment and can only access lighter weights, try doing 10 thrusters instead of 5. For V-up and Burpee modifications, check out the video links and select your modification.

AMRAP 15

• 5 thrusters (Barbell thruster or dumbbell thruster)

• 10 V-Ups (see this video link for a demo and modifications)

• 15 burpees (see this video link for a demo and modifications)

Your score is the number of completed rounds and repetitions in 15 minutes.

Alternatives:

If you have squat limitations with the thruster, substitute a dumbbell or barbell push-press

If you have overhead limitation with the thruster, substitute a dumbbell or barbell front squat

Cool Down

Show your body some love and jump-start your recovery with this 15-minute full-body stretch!

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