Push Up – Sprint AMRAP


May 6, 2017

WOW 5-6-17

AMRAP – As Many Rounds (or Reps) As Possible

I did a Push Up / Sprint AMRAP that looked like this:

Each round was:

  1. 3 push ups; 10 yard sprint; and walk back
  2. 6 push ups; 20 yard sprint; and walk back
  3. 9 push ups; 30 yard sprint; and walk back

I set the timer for 30 minutes and just kept repeating this circuit.

I did 11 rounds in 29 minutes and 50 seconds.

So that totaled:

  1. 198 push ups
  2. 660 yards of sprinting
  3. and 33 get down on the ground for push ups and then get back up again for sprinting

The walk back to the starting line gave plenty of time for my heart rate to recover. It really wasn’t that difficult. I’ll add more push ups next time.

What do you think?

Simple. No equipment needed. And just 30 minutes.

Comment below.

What was your best workout this past week?

About the author 

Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 64 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Active Boomers get lean, healthy and strong so they live rewarding, fun lives using his signature 2 Rule Easy Fat Loss training program.

  • Duane Sherman says:

    I like the workout you posted. My favorite workout this week was 3 sets of 5 deadlifts 205 and then pick up my 15 month old grandson and sprint though the water sprinklers 5 times . 3 sets of shoulder presses and then run through the water sprinklers again. 3 sets of triceps curls . My grandson loved the workout. We got cooled off and created memories with my grandson. By the way he giggles when I lift too. Not sure why

  • Thomas Reinhart says:

    Hi Mark !
    I like your push up – sprint challenge, I am 53 and did this ” texas push up challenge” : stand straight – do one push up get up straight do two push ups get up than 3-4-5-6-7-8-9-10 push ups , it is a very short exercise but very hard for me to get it done in 60 seconds. I ‘ll try your push up- sprint challenge , and thank you for inventing and testing such challenges , they are fun , spice up the weekly training, and therefore motivate me , and keep me in shape ,healthy and all that good things. here my proof for the 60 sec. : https://www.youtube.com/watch?v=QKacWwMn_yY

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