AGREEMENT AND RELEASE OF LIABILITY

In consideration of being allowed to participate in the activities and programs offered by AMRAP
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I do hereby waive, release and forever discharge and hold harmless AMRAP Plus One, LLC and
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disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my
participation in any activities with AMRAP Plus One.

I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment
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and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of
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for any outcomes or a lack thereof.
 100+ Core Workouts

These workouts can be used on their own or in addition to a day’s

training. Variations of Core workouts included in this program are:
EMOM's - TABATAS - AMRAP's - FOR TIME - Individually Timed
Rounds (I.T.R) - and more. Be sure to scale appropriately for yourself
and your athletes.

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A. EMOM

1. EMOM 10:
5 strict T2B (scale: straight leg raise as high as possible)

2. EMOM 10:
10 GHD sit-ups (more conditioned athletes = 12 reps, less conditioned scale range
of motion or give them 6-8 reps at full range)

3. EMOM 10:
15 hollow rocks (scale to 10-12 or modify movement: bent legs, arms down)

4. EMOM 10:
• Min 1 – 15 v-up (scale: 10-12 reps, or tuck-up)
• Min 2 – 30s elbow plank

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5. EMOM 10:
• Min 1 – 30s R side plank rotation
• Min 2 – 30s L side plank rotation

6. EMOM 12:
• Min 1 – elbow plank with front reach, alternating arms
• Min 2 – 30s superman flutter kicks (arms on ground)

7. EMOM 12:
• Min 1 – 45s front rack double KB hold (53/35: scale to a weight where athlete
can stay up for the full 45, should be challenging towards the end)
• Min 2 – 15 hollow rocks

8. EMOM 15:
• Min 1 – max ab mat sit-ups
• Min 2 – max superman raises
• Min 3 – rest

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9. EMOM 15:

• Min 1 – max sprinter sit-ups

• Min 2 – bodyweight Russian twists
• Min 3 – rest
• If athlete needs to rest during minutes 1-2, be sure to make it quick. Score is
max reps for both movements

10. EMOM 15:

• Min 1 – max Lying T2B
• Min 2 – 50 mountain climbers (per leg, 100 total)
• Min 3 – rest

11. EMOM 15:

• Min 1 – 15 GHD sit-up (scale reps, or range of motion)
• Min 2 – 50 mountain climbers per leg (100 total)
• Min 3 – rest

12. EMOM 16:

• Min 1 – 15 v-ups (scale: 10-12 reps, or tuck ups)
• Min 2 – 15 ab mat sit-ups

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13. EMOM 16:
• Min 1 – 10 lying T2B (2s negative)
• Min 2 – 20s hollow hold (scale up: 30s hollow hold, or modify hollow position)

14. EMOM 16:

• Min 1 – 15 GHD sit-ups
• Min 2 – 15 GHD hip extensions

15. EMOM 16:

• Min 1 – 15 bodyweight Russian twists (per side, 30 total)
• Min 2 – 30s elbow plank

16. EMOM 20:

• Min 1 – 10 GHD Russian twists (per side, 20 total: scale up – weighted)
• Min 2 – 15 hip extensions (scale: 10-12 reps)

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17. EMOM 20:
• Min 1 – 15s L sit on paralettes (scale: tuck sit)
• Min 2 – 15 superman raises (1s pause at the top)

18. EMOM 20:

• Min 1 – 15 R side plank raises
• Min 2 – 15 L side plank raises

19. EMOM 20:

• Min 1 – 10 weighted lying T2B (hold med ball between feet: 20/14, scale:
14/10 or lighter)
• Min 2 – 10 weighted anchored sit-ups (use same med ball)

20. EMOM 20:

• Min 1 – 10 T2B (scale up: 12 reps, scale down: 6-10 reps or kipping knee
raises)
• Min 2 – 100ft double KB from rack carry (53/35, or lighter – should be tough
but shouldn’t have to break up)

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B. TABATA

21. 6 RD, 1:00 on/30s off:

ab mat sit-ups for max reps

22. 8 RDS, 20s on/10s off:

hollow rocks (this will get tough, short breaks when needed during the 20s “on”)

23. 8 RDS, 20s on/10s off:

superman rocks (this will get tough, short breaks when needed during the 20s “on”)

24. 8 RDS, 20s on/10s off:

superman holds (this will get tough, short breaks when needed during the 20s “on”)

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25. 8 RDS, 30s on/30s off:
elbow plank (scale up: ring plank, hands on ring)

26. 8 RDS, 20s on/10s off:

pike sit-ups (feet on ground)

27. 8 RDS, 20s on/10s off:

pike sit-ups (feet held up in 90 degree angle, reaching for the toes each time)

28. 10 RDS, 10s on/15s off:

tuck sit on paralettes (scale up: L-sit)

29. 10 RDS, 15s on/45s off:

L-sit (scale up: on rings, scale: tuck sit)

30. 10 RDS, 20s on/20s off:

alternating (5 per exercise): GHD sit-up hold (at parallel), hip extension hold (parallel)

10
31. 10 RDS, 20s on/10s off, alternating (5 per side):
R side plank rotation, L side plank rotation

32. 16 RDS, 20s on/10s off, alternating (8 each):

hollow rocks, superman rocks

33. 16 RDS, 20s on/10s off, alternating (8 each):

hollow hold, superman holds

34. 16 RDS, 20s on/10s off, alternating (8 each):

bodyweight Russian twists, reverse plank hold

35. 16 RDS, 20s on/10s off, alternating (8 each):

plank w/ reach, superman raises

36. 16 RDS, 20s on/10s off, alternating (8 each):

hollow hold, mountain climbers

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37. 16 RDS, 20s on/10s off, alternating (8 each):
bird-dogs (scale: perform on knees), v-ups (scale: tuck ups)

38. 16 RDS, 20s on/10s off, alternating (8 each):

elbow plank, reverse plank

39. 20 RDS, 20s on/10s off, alternating (10 each):

R side plank, L side plank

40. 20 RDS, 10s on/20s off, alternating (10 each):

T2B (scale: kipping knee raises), weighted Russian twist

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C. AMRAP

41. 5 minutes:
• 15 sprinter sit-ups
• 15 superman raises (1s pause)

42. 5 minutes:
• 15 sprinter sit-ups
• 30 mountain climbers

43. 5 minutes:
• 15 sprinter sit-ups
• 10 R side plank raises
• 10 L side plank raises

44. 5 minutes:
• 20 hollow rocks
• 20 superman raises (scale up to superman rocks)

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45. 7 minutes:
• 15 hollow rocks
• 10 R side plank rotations
• 15 superman raises
• 10 L side plank rotations

46. 5 minutes:
• 7 alternating v-ups (R leg, L leg, both legs = 1 rep)
• 20 ab mat sit-ups

47. 7 minutes:
• 30 DUs
• 15 tuck ups
• 30 mountain climbers
• 15 superman raises

48. 5 minutes:
• 15 ab mat sit-ups
• 15 hip extensions

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49. 5 minutes:
• 25ft seal drag
• 20 bodyweight Russian twists (20 per side)
• 25ft seal drag
• 10 hollow rocks

50. 5 minutes:
• 10 GHD sit-ups
• 10 hip extensions
• 10 R side plank raises
• 10 L side plank raises

51. 8 minutes:
• 50 sprinter sit-ups
• 50 mountain climbers (per leg)
• 50 DUs

52. 10 minutes:
• 100m run
• 20 T2B
• 100m run
• 20 hollow rocks

15
53. 5 minutes:
• 10 alternating tuck ups (R knee, L knee, both knees = 1 rep)
• 10 reverse hypers

54. 5 minutes:
• 15 weighted sit-ups (use a med ball or wall ball)
• 30 mountain climbers (30 per leg)

55. 5 minutes:
• 10 weighted hollow rocks (hold plate overhead, do not compromise mechanics
of the movement for weight – bodyweight is recommended if athlete can not perform
at least 15 full extended hollow rocks)
• 10 PVC superman raises (scale to PVC superman rocks)

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D. For Time

56. 21-15-9
• Ab wheel roll outs
• V-ups (scale: tuck ups)

57. For time:

• 42-30-15 Ab mat sit-ups
• 21-15-9 Toes to bar

58. 30-20-10
• Hollow rocks
• Superman rocks (scale: superman raises)
• *30s elbow plank after each set of superman rocks

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59. 30-20-10
• GHD sit-ups
• Hip extensions
• *for the more conditioned athletes, add weight to each movement

60. 5 Rounds:
• 20 hollow rocks
• 20 Russian twists (bodyweight, 20 each side)
• 20s reverse plank

61. 5 Rounds:
• 8 strict T2B (scale up, 10 reps, scale: change reps to 5-7 or strict straight leg
raises)
• 20 superman raises

62. 3 Rounds:
• 30 tuck ups
• 30s R side plank
• 30s L side plank

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63. 3 Rounds:
• 30 GHD sit-ups (scale: reps down to 15-20 or range of motion for less
conditioned athletes)
• 30 bodyweight reverse hypers

64. 2 Rounds:
• 50 ab mat sit-ups
• 50 in-n-outs

65. 3 Rounds:
• 20 lying T2B
• 20 anchored weighted sit-ups
• 20 superman rocks (scale: superman raises)

66. 10 Rounds:
• 5 strict T2B
• 15 ab mat sit-ups

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67. 10 Rounds:
• 10 hanging knee raises w/ medball between feet (should be able to do most
rounds unbroken so choose weight wisely)
• 10 GHD sit-ups

68. For time:

• 50 ab mat sit-ups
• 50 DUs
• 50 superman raises
• 50 DUs
• 50 superman raises
• 50 DUs
• 50 ab mat sit-ups

69. For time:

• 20 V-ups
• 20 T2B
• 20 hip extensions
• 20 superman raises w/ PVC
• 20 T2B
• 20 V-ups

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70. For time:
• 50-40-30-20-10
• Sprinter sit-ups
• Superman raises

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E. Individually Timed Rounds (I.T.R)

71. 3 I.T.R.
• 30 ab mat sit-ups
• 30 lying T2B
• 30s elbow plank
• 90s rest

72. 3 I.T.R.
• 30 hollow rocks
• 30 mountain climbers per leg
• 30 superman raises
• 90s rest

73. 3 I.T.R.
• 30 GHD sit-ups
• 20 hip extensions
• 60s rest

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74. 3 I.T.R.
• 1:00 weighted elbow plank (suggested weight: 45/25 but scale appropriately for
each athlete)
• 90s rest

75. 3 I.T.R.
• 20 ab mat roll outs (alternating rolling to the left side, right side – oblique focus)
• 30 sprinter sit-ups
• 2 minutes rest

76. 3 I.T.R.
• 20 hanging knee raises (no kip, scale up: add weight w/ med ball)
• 20 GHD sit-ups
• 20 mountain climbers per leg
• 2 minutes rest

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77. 4 I.T.R.
• 20s tuck or L sit on paralettes
• 20s hollow hold
• 20 sprinter sit-ups
• 2 minutes rest

78. 4 I.T.R.
• 30 weighted Russian twists (15 per side)
• 30 ab mat sit-ups
• 90s rest

79. 4 I.T.R.
• 10 strict T2B
• Max hollow hold
• 2 minutes rest

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80. 4 I.T.R.
• 30s R side elbow plank
• 30s L side elbow plan
• 30 Russian twists (bodyweight, total)
• 90s rest

81. 5 I.T.R.
• 20 hollow rocks
• 20 superman rocks (scale to raises)
• 40s rest

82. 5 I.T.R.
• 15 v-ups
• 30 sprinter sit-ups
• 90s rest

83. 5 I.T.R.
• 10 ab wheel roll outs
• 15 lying T2B
• 90s rest

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84. 5 I.T.R.
• 10 straight leg raises on p-bars/matador/two boxes set up side by side
• 15 GHD sit-ups
• 90s rest

85. 5 I.T.R.
• 15 weighted anchored sit-ups to overhead extension (holding a bumper plate,
45/25 suggested)
• 15 lying T2B

86. 10 I.T.R.
• 5 strict T2B
• 5 kipping T2B
• 30s rest

87. 10 I.T.R.
• 10 tuck ups
• 20s elbow plank
• 30s rest

26
88. 10 I.T.R.
• 10s L sit (scale: tuck sit)
• 20s elbow plank
• 30s rest

89. 2 I.T.R.
• 75 ab mat sit-ups
• 90s rest

90. 2 I.T.R.
• 50 hollow rocs
• 50 superman rocks (scale: raises)
• 50 mountain climbers (total)
• 2 minutes rest

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F. Accumulate reps w/ penalty for breaking (these aren’t necessarily “for
time” as much as they are “for quality”)

91. 100 hollow rocks (scale up to 150 or even 200 for more conditioned athletes)
• Every time you break, perform 10 superman raises

92. 100 v-ups (scale up to 150 for more conditioned athletes; scale down to tuck
sits for less conditioned)
• Every time you break, perform 20 DUs (or 40 single unders)

93. 100 lying T2B

• Every time you break, 200m run

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94. 100 GHD sit-ups (scale down to 50-80 reps depending on athlete, or scale range
of motion)
• Every time you break, 10 calories on assault bike or rower (low intensity)

95. 100 hollow rocks (scale up to 150-200)

• 100m farmer’s carry w/ kettlebell (70/53 or 53/35)

96. Accumulate 2 minutes in a hollow hold

• Every time you break, 10s superman hold

97. Accumulate 2 minutes in superman hold

• Every time you break, 15 ab mat sit-ups

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98. Accumulate 2 minutes in R side plank
• Every time you break, 10 superman rocks (scale: superman raises)
• After completing right side, rest 90s, then perform on left side

99. Accumulate 60s in an L-sit (scale up to 90s-2 minutes for more conditioned
athletes)
• Every time you break, 10s nose to wall handstand hold

100. Accumulate 2 minutes in a hanging tuck sit (place an ab mat or yoga block on
knees so knees do not drop below hips during movement)
• Every time you break, 10 superman raises

101. Accumulate 90s in GHD sit-up hold (parallel to the ground, scale up to 2 min for
more conditioned athletes)
• Every time you break, 10 hip extensions

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