20-minute AMRAP
As many rounds as possible in 20-minutes
5 Burpees
10 Push-ups
15 Squats
Movement variations available for different levels of fitness.
Evidence:
For each movement there are different variant options to choose from depending on your level of fitness. Each variant carries with it a number of bonus points for scoring. This means that the more advanced version of the exercise the more bonus points you score at the end.
Push-up Burpee (+10 Bonus Points)
Start in a standing position, lower your body down into thebottom position of a push-up and your chest meets the floor.
Push up from the floor until you are in the top position of a push-up.
Hop and tuck you legs in until you are in the bottom position of a squat.
Explode up with your legs jumping about 3-inches from the ground and clap your hands above your head.
Land softly back into the standing position to complete one rep.
Standing push-up Burpee (+6 Bonus Points)
Start in a standing position, lower your body down into the bottom position of a push-up and your chest meets the floor.
Push up from the floor until you are in the top position of a push-up.
Hop and tuck you legs in until you are in the bottom position of a squat.
Push up with your legs back into a standing position to complete one rep.
Standing Burpee (+3 Bonus Points)
Start in a standing position, lower your body down into the top position of a push-up.
Hop and tuck your legs in until you are in the bottom position of a squat.
Push up with your legs back into a standing position to complete one rep.
Controlled Standing Burpee (+0 Bonus Points)
Start in a standing position, lower your body down into the top position of a push-up.
Bring one leg in at a time until you are in the bottom position of a squat.
Push up with your legs back into a standing position to complete one rep.
Chest-to-floor Push-up (+10 Bonus Points)
Starting in the top position of a push-up lower your chest until it meets the floor, then push back up to complete one rep.
Fist-height Push-up (+6 Bonus Points)
Starting in the top position of a push-up lower your chest until it is fist-height from the floor, then push back up to complete one rep.
Kneeling chest-to-floor Push-up (+3 Bonus Points)
Starting in the top position of a push-up with your legs bent and your knees on the ground, lower your chest until it meets the floor, then push back up to complete one rep.
Kneeling fist-height Push-up (+0 Bonus Points)
Starting in the top position of a push-up with your legs bent and your knees on the ground, lower your chest until it is fist-height the floor, then push back up to complete one rep.
Squat-jumps (+10 Bonus Points)
Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark.
Explode up, jumping around 3-inches from the floor, landing softly and then return to standing to complete one rep.
Half-Squat-jumps (+6 Bonus Points)
Start in a standing position and lower your backside until your legs bend between 90-120 degrees.
Explode up, jumping around 3-inches from the floor, landing softly and then return to standing to complete one rep.
Squats (+5 Bonus Points)
Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark.
Push up and return to standing to complete one rep.
Half-Squats (+0 Bonus Points)
Start in a standing position and lower your backside until your legs bend between 90-120 degrees.
Push up and return to standing to complete one rep.
If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.
Evidence:
Video requirements
Film Recommendations
Before submitting, please make sure you have ready:
Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence.
1 x Round = 1 Point
Bonus Points:
Burpees
Push-up Burpee +10
Standing push-up burpee +6
Standing Burpee +3
Controlled Standing Burpee +0
Push-ups
Chest-to-floor push-up +10
Fist-height push-up +6
Kneeling chest-to-floor-push-up +3
Kneeling fis-height push-up +0
Squats
Squat Jumps +10
Half Squat-jumps +6
Standing squats +3
Half squats +0
It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until the end of the month.
If you have any questions or queries please do not hesitate to get in touch.
This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt.