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Amrap - 12'

  • 3/3 Stiff Leg Dead Bug 
  • 15'' Crunches 
  • 3/3 Winshield Wiper Over the KB 
  • 10'' Superman Hold 

Every 2' x 12' : For Quality

  • 12 Sumo Deadlifts   (50/35)
  • 6/6 Deficit Jumping Lunges 
  • 6/6 Pulse Jumping Lunges 

30-20-10 for Time - 12'

  • Hang Power Clean (40/30)
  • Barbell Push Press (40/30)
  • Burpee Box Jump (M/B)

Every Minute x 12'

  • '1: 5/5 Kneeling KB Biceps Curl to Halo  (16/9)
  • '2: 2/2 Side Kick Through To
  • 8/8 Quadruped Shoulder Taps 
  • '2: 10 Goblet Triple Crush  (16/9)
  • '3: 4 Beast to Single-Leg Push Up + Double-Push Up Burpee 

Amrap - 12'

  • 30'' Pancake Stretch 
  • 30''/30'' One-Side Pancake Stretch
  • 30''/30'' Samson Stretch 
  • 5/5 Windshield Wipers 

Every 2' x 12'

  • 5 V-Sit Ups 
  • 5 Tuck Ups 
  • 5 Push Ups 
  • 5/5 Side Kick Through 
  • 15 Air Squat 

Amrap - 12'

  • 10 SKB Single-Arm Floor Press  (21/9)
  • 8 Hollow Rocks 
  • 10 KB Single Arm Bent Over Row  (21/9)
  • 8/8 Windmill Plank 
  • Trabajo a un brazo por ronda

Amrap - 12'

  • 10 DKB Deadbug  (Mantengo 2' por pierna) (12/6)
  • 30'' Toe Touch Hold  
  • 8/8 Winshield Wiper Over the KB 
  • 30'' Superman Hold 

30-20-10 in 12'

  • Goblet Thrusters
  • KB Swing  
  • KB Russian Twist 
  • Burpees 

Amrap 12'

  • 20'' Back Squat (Mantengo Abajo)
  • 12 Back Squat 
  • 12 Deadlift  
  • 12 Hip Thrusts 

Amrap - 12'

  • 4 KB Shoulder Press (9/6)
  • 8  SKB Row (9/6)
  • 6 Tuck Ups 
  • 8 Bumper Ground To Overhead 

For Time - 12'

  • 10 Deadlift   (30/20) 
  • 20 Barbell Front Squat (30/20) 
  • 30 Sprawl Jumps (Si puedo salto a un lado y al otro de la barra)
  • 40 Touchdowns 
  • 50 Box Step Up 

30-20-10 for Time - 12'

  • Thruster (30/25)
  • Push Ups 
  • Lunges 

Every 2' x 12': Speed Power

  • 7 Hang Squat Clean (40/25)
  • 5 x 2'' Skipping To Box Jump 

Amrap - 12'

  • 1' Box Front Rack Fixed 
  • 10/10 Sleeper Stretch
  • 10 Downward Dog  Press

Every Minute x 12'

  • '1:
  • 10 DKB High Pull (16/9)
  • 10 DKB Push Press (16/9)
  • '2:
  • 10 V-Sit Ups 
  • 10/10 Russian Twist (Sin Peso) 
  • '3:
  • 10 Side Kick Through 
  • 10 Sit Ups 
  • '4:
  • 20 Jumping Squats 

40'' ON/20'' OFF x 12'

  • '1: Barbell Supine Bent Over Row (35/25)
  • '2: Double-Push Up Burpees 
  • '3: Muscle Clean + Shoulder Press (35/25)
  • '4: Box Dips 

4 Rounds for Quality x 12'

  • 30'' DKB Overhead March 
  • 20'' Russian Swing 
  • Rest 10''
  • 30'' DKB Front Rack March 
  • 20'' Good Morning 
  • Rest 10''
  • 30'' DKB Farmer March 
  • 20'' DKB Deadlift 
  • Descanso lo necesario

Amrap - 12'

  • 4 Sprawls To Bumper 
  • 8 Box Jumps 
  • 12/12 Bumper Russian Twist 
  • 16 Bumper Ground To Overhead 
  • 32 Press Jack 

Amrap 12'

  • 20'' Barbell Shoulder Press  (Mantengo Arriba
  • 12 Barbell Shoulder Press 
  • 12 Barbell Push Press 
  • 20'' Push Up Hold 

Complete 5 Rounds in 12'

  • 5 Air Ball 
  • 5/5 Bike Sit Ups 
  • 5 Zombie Sit Ups 
  • 5 Kneeling Push Ups 

HIIT - 12' : 40" ON/20" OFF

  • '1: Quadruped Diagonal Kickback  (Derecha)
  • '2: Quadruped Diagonal Kickback   (Izquierda)
  • '3: Banded Curtsy Lunge + Squat + Leg Raise (Derecha)
  • '4: Banded Curtsy Lunge + Squat + Leg Raise (Izquierda) 

2 Rounds For Time - 12'

  • 20 Hang Power Clean (20/15)
  • 20 Barbell Push Press (20/15)
  • 20 Thruster (20/15)
  • 20 Box Jumps (M/B)
  • 20 Hang Power Snatch (20/15)
  • 20 Barbell Front Squat  (20/15)
  • 20 Burpees 

5 Rounds In 12'

  • 10 Air Ball (6/3)
  • 5 Double-Push Up Burpees 
  • 10 V-Sit Ups 
  • 5 MB Devil Press 
  • 10 Sprawls 
  • 5/5 MB Russian Twist 

Every Minute x 12'

  • 2/2 Beast to Front Steps 
  • 2/2 Loaded Beast To Kick Though 
  • 2 Beast To Burpee 

Amrap - 12' : 1-2-3-4...

  • Air Squat 
  • DKB Push Press (16/9)
  • Reverse Crunches 

Amrap - 12'

  • 0:00-6:00 Amrap:
  • 6/6 SKB Snatch (21/6)
  • 6/6 Plank Get Up 
  • 6 Goblet Biceps Curls  (21/6)
  • 6:00-12:00 Every Minute: 
  • '1: 3/3 KB High Pull +
  • 3/3 KB Clean + 
  • 3/3 SKB Push Press (21/6)
  • '2: 10 Gumbo V-Sit Ups 

Amrap - 12'

  • Buy In:
  • 1' Plank  
  • 1' Superman Hold 
  • 30'/30' Lateral Side Plank 
  • Luego, Amrap:
  • 20/20 Grasshoppers 
  • 20 Shoulder Taps 
  • 10 V-Sit Ups 
  • 10 Sit Ups 
  • *Cada 2 rounds: 8 Plank Get Up 

5 Rounds in 12'

  • 15 Air Ball 
  • 30 Bike Sit Ups 
  • 15 Zombie Sit Ups 
  • 5 Yoga Push Ups 

Every Minute x 12'

  • 8 Back Squat 
  • 12 Lunges 

Every 30'' x 5' : Alt. A & B

  • A:
  • 4/4 Russian Twists  
  • 2 Tuck Ups 
  • B: 
  • 4 Lemon Squeeze 
  • 3 Hollow Rocks 

3 Rounds in 5'

  • 10 Box Jumps (M/B)
  • 10  KB Deadlift 

Amrap - 5'

  • 20 MB Ground To Overhead (9/6)
  • 20 Air Ball (9/6)

3 Rounds In 5'

  • 150 Row 
  • 10 DKB Floor Press (16/9)
  • 5 Plyo Push Ups 

Amrap - 5'

  • 15 Wall and Dowel Hip Hinge 
  • 10/10 Ankle Mobility Knee to Wall
  • 15 OH Squat On Wall 
  • 30''/30'' Pigeon Pose 

Every Minute - 5'

  • 5/5 Lateral Hip Raises 
  • 5/5 Plank Get Up 

Amrap- 5'

  • 0:00-2:00 Max Reps Barbell Biceps Curls (barra sola)
  • Rest 1'
  • 3:00-5:00 Max Reps Barbell Skull Crushers (barra sola)

Every 30''x 5' Alt A y B

  • A:
  • 12/12 Russian Twists  
  • 5 Tuck Up + V-Sit Up 
  • B) 
  • 10 Lemon Squeeze 
  • 5 Hollow Rocks 

Amrap x 5'

  • 4 Broad Jumps 
  • 8 Curl Ups 
  • 12 Jumping Jacks  

For Time - 5'

  • 30 Goblet Biceps Curls  
  • 30 Box Dips   
  • 30 Pike Push Ups 
  • 30 Sit Ups