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“Quarter Zip” Run PULL KBS KBRL (AMRAP – Rounds and Reps)

“Quarter Zip”

AMRAP 25:

400 Meter Run

3 Rounds:

4 Pull Ups

8 Kettlebell Swings

12 Kettlebell Reverse Lunges

RX+-53/35# Strict Pull Ups

RX -53/35#, Kipping Pull Ups

50-59 -35/26#, Jumping Pull Ups, no weight lunges

60+-26/18#, Ring Rows, Goblet Squats

Basics -10 AMRAP, 200m Run, Ring Rows, no weight lunges
DESCRIPTION

This longer AMRAP workout has a little bit of everything – as it includes cardio, gymnastics, and weightlifting

After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run

For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12

Record total rounds and reps completed at the end of 25 minutes

Only count fully completed 400 meter runs towards your score

If you finished the full run, record 1 rep.

If you complete partial runs, write the estimated distance in the notes section

For Example:

Let’s say you completed 2 full rounds + a 400 meter run + 4 strict pull-ups

Your final score would be 2+5

STRICT PULL-UPS

Choose a number or variation that can be completed in 1-2 quick sets each round

See further down the page for a list of modifications

KETTLEBELL SWINGS

This should be a weight that you can complete without breaking

KETTLEBELL REVERSE LUNGES

Alternate legs each rep for a total of 6 reps each side

The back knee should gently touch the ground at the bottom of each rep

Kettlebell should be held in the front rack position.

“Quarter Zip” ROW VERSION (AMRAP – Rounds and Reps)

“Quarter Zip”

AMRAP 25:

500 meter ROW

3 Rounds:

4 Pull Ups

8 Kettlebell Swings

12 Kettlebell Reverse Lunges

RX+-53/35# Strict Pull Ups

RX -53/35#, Kipping Pull Ups

50-59 -35/26#, Jumping Pull Ups, no weight lunges

60+-26/18#, Ring Rows, Goblet Squats

Basics -10 AMRAP, 200m Run, Ring Rows, no weight lunges