05/25/2022 - amazon - Strong and Active Partner-ish Workout

AO: Amazon

When: 05/25/2022

QIC: Hammer


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Hammer, Ghost Rider, Rapid, Taquito, Homegrown, Ledecky



Windmills 10 IC

Jumping jacks 10 IC

Grass pickers 10 IC

Arm circles (forward and backward)


That Thang:

This was a 15 round, group HIIT workout using weights, strength holds, then using just body weight in the form of pushups and then cardio. We divided into Group 1 and Group 2. While group 1 did the active version of an exercise (i.e., 10 jump squats), group 2 did the strength version (i.e., squat hold). Then we switched and group 2 did the active version of that exercise while group 1 did the strength version. After that was completed, we had our pushup round (by the end of the workout, it was a total of 120 pushups), followed by a cardio round. For the cardio round, we did the exercise to the end of the parking lot, then jogged back


110 Jump SquatsHOLD wide squat  15 push upsRun
210 Tricep ExtensionsHOLD at 90°  14 push upsSkip
320 Mountain climbersHOLD plank  13 push upsHigh knees
410 (each side) Reverse LungesHOLD narrow squat  12 push upsButt kickers
510 Front RaisesHOLD front raise  11 push upsSide shuffle right
610 Full sit upsHOLD V-up  10 push upsSide shuffle left
710 Sumo squatsHOLD Sumo squat  9 push upsRun backwards
810 Hammer CurlsHOLD in half curl  8 push upsRun
915 glute bridgesHOLD glute press  7 push upsSkip
1010 burpeesHOLD side plank (switch ½)  6 push upsHigh knees
1110 lateral raisesHOLD lateral raise  5 push upsButt kickers
1210 Rows (right side)HOLD right row  4 push upsSide shuffle right
1310 Rows (left side)HOLD left row  3 push upsSide shuffle left
1420 Calf raisesHOLD calf raise  2 push upsRun backwards
1510 Leg raisesHOLD leg raise  1 push upPAX Choice

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