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WOD

“5×5 AMRAP Pyramid”

With a clock set for 25 minutes

AMRAP in 5 Minutes
10 alternating jumping lunge steps
10 broad jumps

then

AMRAP in 5 Minutes
10 alternating jumping lunge steps
10 push ups

then

AMRAP in 5 Minutes

10 alternating jumping lunge steps
10 shoulder taps while holding a plank

then

AMRAP in 5 Minutes
10 alternating jumping lunge steps
10 push ups

then

AMRAP in 5 Minutes

10 alternating jumping lunge steps
10 broad jumps

Workout notes

At first glance this looks pretty complicated but it’s really just another sneaky twist to a long workout that will get you out of your comfort zone (aren’t we there already??).  You have five, five minute AMRAP’s starting and ending with broad jumps, paired with a shoulder sandwich in the middle.  If you are new to this level of volume stop after the third AMRAP and call it there.

As usual everything here is scaleable to increase or decrease difficulty.  Consider the following:

Lunges: Remove the jump, add weight or even hold weight overhead. Can’t lunge? Squats work too!
Push-ups: Drop down to your knees, put your feet on a box or try HSPU (might want to cut the volume if you are giving this a try)
Planks: Leave the taps out and hold a plank for 20 seconds or make it harder with shoulder taps in a handstand!