Making the Gains – 45 minute Bodyweight Cardio AMRAP

A 45 minute bodyweight cardio AMRAP workout that incorporates running, sit-ups, push-ups, box jumps, and burpees.

Howdy, and welcome back to the work week. This week is going to feel so long since last week was shorter for most people. Hopefully your weekend was full of some funtivites. I got a decent amount of work done, so pretty psyched about that. We also cleaned our back room so I can have more of an area for all my camera stuff and a proper work space for taking pics. Bunch of grown up stuff really.

These longer workouts used to be my favorite. It was really because they are in my wheel house. I came from more of a running background when I joined CrossFit, so I excelled at them. After doing this one, I don’t know if they are still my favorite. 45 minutes is a really long time. I still do well at them, but I think I like more of the 20 minute ones now haha.

45:00 AMRAP
400m run
21 abmat sit-ups
400m run
21 push-ups
400m run
21 box jumps
400m run
21 burpees

Yes, there is a lot of running in this one. I mean summer is coming, or here already for some of us. They key is just keep moving at a consistent pace. No need to sprint any movement. Trust me, 45 minutes is a long time and you will regret doing that if you try it. For me the push-ups and the burpees were probably the hardest part. The other things you can knock out relatively fast. Think of manageable sets that you want to break each movement up in. If you stick with that, you will have something to aim for each time, which I always find helpful.

I finished up with 3 rounds + 800m (completed the second 400m). If you are looking for a longer, cardio based WOD, this is the one for you!