Oxygen USA — September-October 2017

THE AMAZON WORKOUT

Do these three fi ve-minute AMRAPs (as many

rounds/reps as possible) in order, resting as little as

possible and moving continuously the entire time.

september / october 2017 51

Sled pulls like

this train knee

stability, grip

strength and

posterior chain

endurance all at

once.

5-Minute AMRAP #1 Reps/Distance

Sandbag Walking Lunges 50 feet

Double-Unders* 25 revolutions

5-Minute AMRAP #2 Reps/Distance

Hand-Over-Hand Sled Pulls 50 feet

Double Unders 25 revolutions

5-Minute AMRAP #3 Reps/Distance

Farmer’s Carries 50 feet

Double-Unders 25 revolutions

*If you can’t

do double-

unders,

perform 100

single-unders.

Can’t jump

rope at all?

Jump laterally

over a line

on the fl oor

100 times (50

each side).

“This workout is sexy, dynamic
and powerful,” says Ence about
the program she designed
exclusively for Oxygen readers.
“I love odd object and strong-
man moves like these, and it’s
fun to get a little dirty and move
outside the normal day-to-day
gym routine.”
Choose a weight with which
you can do all the movements
unbroken. “It should get spicy
but should never push you to
a point where your technique
is falling apart,” she says. “Out
of 10, the intensity should be
between 7 and 8. It’s all about
continual movement to build
muscle endurance, fatigue your
grip and spike your heart rate.”
Do this workout after a lift-
ing or skill-work session once
or twice a week. “If you vary
the reps, weight, time or rest
intervals, it will feel drastically
diff erent every time,” she says.