Workout of the week: 10-min push-pull AMRAP workout

ALL LEVELS / Push-pull AMRAP / 10 minutes

Equipment: Pull-up bar, exercise mat & stopwatch

By now, we trust you’re familiarised with the meaning of the acronym AMRAP. It stands for As Many Reps or Rounds As Possible (we’ll explain it later) and it’s a type of HIIT workout that suggests you only rest when the clock stops. This means you can have a 5-minute abs AMRAP to finish a more extensive workout, or it can be a 20-minute full-body session — here’s a good example.

The R in AMRAP can stand for reps or rounds — and that can alter your training session significantly. For example, an AMRAP based on repetitions can be a period to perform as many reps of specific exercises as possible during that time. As for the one consisting of rounds, you get a pre-planned number of reps for a different number of exercises, and you must do as many rounds as possible during the overall time of that AMRAP.

Today’s workout is the latter. A 10-minute push-pull AMRAP with predetermined reps for each exercise.

Pull-ups – 5x
Push-ups – 10x
Squats – 15x

When you’re ready, let’s start the clock!

WORKOUT SETUP

3 exercises
Different rep amount per exercise
No rest between rounds
AMRAP (as many rounds as possible)
10 minutes
Equipment: Pull-up bar, exercise mat & stopwatch

WORKING OUT FROM HOME? NO PROBLEM.

Pull-up bar = use a towel to perform a back extension row

WORKOUT EXERCISE LIST

1 – PULL-UPS

5 reps

Hang from a fixed bar with a comfortable overhand grip.
Set the shoulders by pulling back and down slightly; engage the core with a slight posterior pelvic tilt. This set up will give you the classic ‘dish/hollow’ shape. This is your default position form herein.
Maintain this shape as you perform a pull-up.
Slowly return to your default position and repeat.

2 – PUSH-UPS

10 reps

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat.

3 – SQUATS

15 reps

Stand on your feet, placing them at the same distance as that of your shoulder lines.
Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.
Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.