8/1 WOD

Jul 31, 2025
1 min read

AMRAP

⏱ Format: 3 x 5-Min AMRAPs with rest between

👟 Warm-Up (12 min)

3 Rounds:

20-sec jog or high knees

10 Air Squats

5 Push-ups

5 Sit-ups

5 Burpees (last round only)

🔁 Workout:

3 x 5-Min AMRAPs

Rest 90 sec between each.

AMRAP 1:

10 Air Squats

10 Push-ups

AMRAP 2:

8 Jumping Lunges (4 each leg)

8 Sit-ups

AMRAP 3:

5 Burpees

10 Mountain Climbers (5 each leg)

10 Hollow Rocks

Score = total rounds across all AMRAPs.

🧘 Cool Down (10 min)

Stretch hip flexors, quads

Shoulder and chest stretch

Box Breathing (1 min of inhale 5 release,hold 5, 5 release seconds X 4 Times)

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8/1 WOD

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everlong fitness

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everlong
fitness