Controlled intensity. Increasing pressure.
The Workout
For Time:
- 50 Air Squats
- 40 Alternating Lunges
- 30 Sit-Ups
- 20 Push-Ups
- 10 Burpees
Then back up:
- 20 Push-Ups
- 30 Sit-Ups
- 40 Lunges
- 50 Air Squats
Time Cap: 25–30 Minutes
How to Approach It
- Break reps early to avoid burnout
- Stay smooth and controlled on higher reps
- Push the pace once you hit the lower numbers
- Treat the second half as your opportunity to finish strong
Scaling Options
- Reduce reps by 20–30%
- Swap sit-ups for crunches
- Step-back burpees
- Knee push-ups if needed
Why It Works
- High volume builds muscular endurance
- Simple movements keep intensity high
- Descending reps create a strong pacing challenge
- Mental test as fatigue builds
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AMRAP 30: Test Your Engine
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