“Castaway”

AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

STIMULUS

• This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
• The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
• Strict pull-ups will be the only movement we may break up today
• There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
• Let’s be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds
• Burpees are standard with chest to ground and full hip extension at the top
• Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges
• Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
• Your score will be total rounds +reps

SUBS

Pull-Ups

Horizontal Ring Rows
Barbell Rows (put the barbell in a rack – similar to ring row)
Ring Pull-ups

WARM-UP

8 Minutes For Quality:

30 Single Unders
200 Meter Row/Run/Bike Erg/10 cal AB
10 PVC Pass Throughs Video *
5 Inchworm to Push-ups Video

*Use broomstick, band, rake etc.

“Castaway” (No Equipment Version)

AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges

STIMULUS

• This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
• The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
• Odd-object rows will be the only movement we may break up today
• There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
• Let’s be mindful of the total accumulated volume of odd-object rows as we move into 12-15+ rounds
• Set up your odd-object weight to be a heavy and challenging weight
• Burpees are standard with chest to ground and full hip extension at the top
• Odd-object will be held horizontally across the chest during the lunges
• Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes

Your score will be total rounds +reps

MOVEMENT VIDEOS

How to Create an Odd-Object Video
Odd-Object Rows Video
Odd-Object Lunges Video

WARM-UP

8 Minutes For Quality:

30 Single Unders
200 Meter Row/Run/Bike Erg/10 cal AB
10 PVC Pass Throughs Video *
5 Inchworm to Push-ups Video

*Use broomstick, band, rake etc.