• Ron McKinstray

WHOA Wednesday 27/05/2020

20 minute Amrap

Before starting, if you are not rowing, running or cycling you will need to establish a number of reps for skipping :

Skip for 45 seconds, count your reps and that’s your target for each round.

Row 150m or run 125m or cycle 300m

(Skip as per above) then

10 dumbbell/kettlebell push press

(5 each arm)


Barbell 10 reps @ 40/30 kgs


Bodyweight - 10 push-ups

Your target is to score as many rounds as possible, it is an Amrap after all. Really push as hard as you can and post your scores on the app please

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