Weekend One-Up: 15-Minute Conditioning AMRAP

Are you a weekend warrior looking for a challenge? You’ve come to the right place. It’s time to test your abilities—and your mettle.

Each week our fitness expert PJ Stahl, co-owner of Reebok CrossFit LAB, lays out a quick workout that measures your level of strength, speed, power, endurance, and skill. Think you can “one-up” our guy? Get ready to throw down.

A 15-minute AMRAP (that’s as many rounds as possible) of three exercises: front squats, burpees, and toes-to-bar.

Weekend One-Up: Squats on the Minute

Weekend One-Up: the 140-Rep Full-Body Challenge

The rep scheme is as follows: do 5 reps of each exercise, followed by 10 reps, then 15 reps, and so on and so forth, with each round progressing by 5 reps. Some of PJ’s pointers for the moves you’ll tackle in this workout:

FRONT SQUAT: The barbell must be in contact with the shoulders. Your hip crease needs to get below the knee at the bottom of the squat. When you stand up, your knees and hips need to be fully extended.

BURPEES: Your chest and hips must touch the ground on every rep.

TOES-TO-BAR: At the hanging position, your arms must be fully extended. After the swing, your heels need to pass the vertical line behind you on every rep.

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