AGOQ Workout 3 (modified)
20 minute AMRAP:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50 SDHP @95/65-lb.
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
*modifying row withSDHP
Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-SDHP
50 double-unders
30-second handstand hold
50 double-unders
Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target
Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-SDHP
25 single-unders
25-ft. bear crawl
25 single-unders
