FOUNDATIONS WORKOUTS

Coach’s Tip: Keep your clock visible and hold yourself accountable to the time domains.

  • “Ahoy”

    4 SETS

    :30 Max Air Squats

    :30 Rest

    -Rest 2:00-

    4 SETS

    :30 Max Air Squats

    :30 Rest

    Finisher

    2 SETS

    10 Push-ups + :30 Plank Hold

    10 Glute Bridge-ups + :30 Glute Bridge Hold

  • AMRAP x 12:00

    10 Up Downs

    20 Reverse Lunges

    30 Jumping Jacks

    Finisher

    EMOM x 5:00

    12 Sit-ups

  • EMOM x 18:00

    Min 1 - :45 Max Jump Squats

    Min 2 - 15 Push-ups

    Min 3 - 15 Glute Bridge-ups

    Finisher

    50 Plank Shoulder Taps

  • 20:00 Recovery Walk/Jog/Run*

    *option for other cardio equipment if available, i.e., bike, row, treadmill

  • AMRAP x 6:00

    30 Mountain Climbers

    15 Sit-ups

    10 Up Downs

    -Rest 3:00-

    AMRAP x 6:00

    20 Crossbody Mountain Climbers

    10 V-ups or Tuck-ups

    5 Burpees

    Finisher

    50 Push-ups

  • 4 SETS

    1:00 Max Plank Hold

    1:00 Max Tuck Hold

    1:00 Max Glute Bridge Hold

    1:00 Max Flutter Kicks

    -Rest 1:00 b/t Sets-

    Finisher

    50 Russian Twists

  • FOR TIME

    50 Sit-ups

    25 Burpees

    -2:00 Rest-

    FOR TIME

    50 Burpees

    25 Sit-ups

    Finisher

    2 Sets

    1:00 Bottom of Squat Hold

Abbreviations

EMOM = Every minute on the minute | AMRAP = As many rounds or reps as possible

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