Run hard. Eat well.

Cross Training AMRAP Workout #1

Cross Training AMRAP Workout #1

Cross Training AMRAP Workout #1

With my second femoral neck stress fracture finally on the mend, its time to get back into shape!  This week, I am easing back into it with short (3-5 mile) runs, and cross training workouts every other day.  I cannot stress how important cross training is for runners!  Not only does it get your core nice and strong to help you run faster, it also keeps your muscles balanced and your body injury free.

For anyone that is interested in a good cross-training workout, here is my first AMRAP workout this week (AMRAP stands for As Many Rounds As Possible).  All you need for this workout is a stop watch and a few weights.  I have listed weight suggestions to use in parenthesis, but feel free to use whatever weight you feel comfortable with for this workout.  After your warm-up, start the stopwatch, and do as many rounds as possible in 30 minutes.  Ready, set, GO!


Warm-up: 25 push-ups, jump rope 200x, 30 sit-ups, 25 3-count flutter kicks

AMRAP in 30 minutes:

  1.  10 Dumbbell Lunges on each leg (use 10 to 15 lb dumbbells, one in each hand)
  2. 25 Goblet Squats (use 1-20 lb kettle bell or  dumbbell)
  3. Farmers Carry (use 2 35 lb dumbbells, one in each hand and walk about 50 feet)
  4. 10 Burpees with a push-up each time.

    Repeat until timer runs out!

    Cross Training AMRAP Workout #1. Runners, build strength and stay injury free with this cross-training workout!

2 thoughts on “Cross Training AMRAP Workout #1”

  • This is a perfect workout for on-the-go!! A lot of times I get called into work early and can’t make it to the gym, but I have dumbbells at home. Definitely keeping this in my back pocket so I don’t make excuses and skip my workout for the day!

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