Running Intervals and AMRAP 11


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Running intervals

Week #3: Every 3 minutes on the 3 minutes for 4 rounds:

-400m run

Members will have 3 minute to run 400 meters going down to the 200 meter mark and back. Have members repeat this for a total of 4 rounds. Give members a goal of running the 400’s 10-15% faster than their 1 mile time. Ex: if 1 mile time was 8 minutes then they should run their 400’s at a 1:40-1:45 pace to see an improvement in their mile time.


AMRAP 11 of:

  • 10 Alternating Single arm swings total (16/24kg)
  • 20 Lateral Box Step Overs Total (16/20’)
  • 30 Sit-Ups

Stimulus Goal:

Why Do This Workout?  The running piece will work on our short to medium distance running capacity. It will help increase your aerobic fitness and cardiovascular (heart) health, and it will help with your anaerobic performance a little too.  Yay for a healthier heart and a better 1 mile run time from doing this workout!
The AMRAP 11 will help improve your core and dynamic lateral movement, as well as help burn fat.  The HIIT helps burn fat, and you will be more resilient to injury from having a stronger core and being able to move laterally.

Duration and Feel:  4 or more rounds for the AMRAP 11.

KB Weight: Pick a weight that’s light to moderate.  Should be unbroken sets of swings every time.

Specific warm-up focus: KB swing technique, and proper lateral step up technique. 

Scaling Options: Lighter weight on KB, Lower box on step ups, straight legs for sit ups.



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