AMRAP in 40 min.

4 ten meter high knee sprints
20 lunge switches (R+L=1)
20 OH DB presses 20/25 ea.
20 DB biceps curls 20/25 ea.
20 OH triceps ext 20/25

Post rounds completed to comments.

Daily Extras - None today

Workout Notes: 

  • Stay focused. We don't throw the obstacles in this workout anymore, but to get anything out of this one, you'll need to do those sprints as if you are clearing obstacles. Get those knees up and push yourself. Need some sprints out of you.  If you find your focus wandering off to anything other than the task at hand while running those hiney sprints, you have FACEPLANT in your future. 

  • Stricter movements are better if you are looking to shape the muscles more. If you are looking for more cardio, go ahead and jump the movements. Some folks, especially during the 40 min version, do well with mixing them. Just make sure you note to comments which way you approached it so that you can compare apples to apples next time. 

  • What's the ++? First + is because we lengthened it from 25 min to 40. Second + is for adding the lunge switches and for increasing the weights. Did you even notice? Haha! Should be fun!

  • Yes, this workout used to be called "AMRAP S,S,B,T." But before that, we called it round the horn. Mainly because I dropped the 5 second rest after each run. But, I have to agree with Katie. AMRAP S,S,B,T is a stupid name for a classic workout. So, we taking it back to the original. Sorry for the confusion. 


"What is HELLth Week?" You ask. Come on in. Pumped to show you. :) This is the week where I throw my worst 6 workouts at you. No programming, no scaling (rookies ignore), no excuses. 

This week (like other HELLth weeks before) is uber ROUGH.  The challenge this week is to complete every workout.  ALL SIX.  Those who do will raise their health and fitness to a new level.  Those who finish all of these workouts will have accomplished something special.  If you can get through HELLth week, you can get through a week of just about ANYTHING. Please be careful, but give this week your heart.

You are WAY more capable than you give yourself credit for. What you are able to endure REALLY will astound you. After this week, you will know this.  After this week, THERE IS NO GOING BACK.  You can never again say, "that is too hard for me."  You will break through barriers this week, if you'll let yourself.  

Take this week to do that which has held you back in the past.  Workout harder than you thought you could (be careful, but do it).  Clean up your eating.  Sleep more.  Drink more water.  Take your vitamins.  Get on track.  Let this week give you the momentum you need to NEVER worry about your health, functionality, or appearance again.  

Pumped to have you along! It's going to be a cool ride. You're gonna love those switches today!

Some of the More Common 40 Day GPP Workout Challenge Questions Answered

Q: What is it? 
A: See vid to the R.

Q: Can I still join in on the fun?
A: OK but you are already behind, unless you did some working out yesterday. This 40 workouts in 30 days thing was going to be hard enough without being 1 day behind. Better get crackin', friend! :)

Q: Do the GPP workouts have to be the ones posted for the month?
A: Yep. We need your energy and need you storming along with us, in real time, or as "real" as you can make it. That being said, as long as you get all the workouts I post they COUNT anytime, or anywhere you do them. 

Q: What if I'm trying to do them off-site?
A: Storm it! Just do your best interpretation of what's being asked. 

Q: Do I need to be commenting online for these workouts to count?
A: Nope. I trust you. If you say you did it, you did it. Would love your energy and support through comments and participation online (.com, instagram, facebook) this month. When this happens we all win. But most importantly, just need you storming along in whatever capacity you see fit.


Q: I'm off-site. How do I get my name on that board? 
A: Comment below that you want it and I'll put it up. There are quite a few spaces left. Happy to keep adding names until all spaces are full. Linds and I will update your progress daily if you'll post workouts to comments. ONLY here though (on .com), and only on the day the workout was posted. I won't go backwards looking for participant's marks. That being said, nothing should stop you from posting sporadically. We'll still see it if it's posted on the day of the current workout.  

Q: Does the workout count if am scaling?
A: Yep. Always. All workouts count when you give your best effort.

Q: What if the posted workout doesn't last 20 min? 
A: Do your best interpretation of this. Not everyone is up to 20 mins of continuous GPP. Some shouldn't try. However, there would be nothing stopping you from doing your portion of the GPP workout then walking/running/biking/rowing for the remainder of your 20 mins. 

Q: Can I do multiple GPP workouts in one day?
A: If you want, knock yourself out. I'd put some space between them though (morn - eve).

Q: What about nutrition?
A: You can't out-exercise poor nutrition.

Q: What are your purposes for this challenge?
A: I'll be sharing MY purposes for this challenge throughout the month, both here and on social media daily. What are your purposes? Would you share them? 

Linds & I staying after to get our OTC-18 on! Workouts 1 & 2 in the books! It's gonna be a good year y'all! 

Linds & I staying after to get our OTC-18 on! Workouts 1 & 2 in the books! It's gonna be a good year y'all!