Summer training - Workout 5

Amrap 20 min

(Do as many rounds as possible for 20 minutes)

20 box jumps

10 burpees

10 push-ups

30 seconds hollow hold

Box jumps

Find a box (or something simular to one) that challenges you atleast a little bit in terms of height.

Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from you “box” of choice. Bend your knees slightly and drop down, bringing your arms out behind you. Push your feet off the flor explosively and jump up the box. Land softly on both feet and extend your hip at the top. Either step or jump back down before repeating.

Want to challenge yourself even further? Try doing burpee box jumps!

Just as it sounds, jump up a box or some stairs after each burpee.


Start with your feet shoulder width apart and then jump down on the ground with your hands downwards. Your chest and thighs should make contact with the ground. When going back up, jump or walk your feet towards your hands and extend your hips back iinto a standing position. Jump and clap your hands behind your head (your hip should be fully extended here) and then repeat.

Want to challenge yourself even further? Try the Burpee Box Jump!

Just as it sounds, jump up a box or some stairs after each burpee.


We're all familiar with the push-up and the best part about this exercise is that there's a version for everyone. For example, you can do them on your feet, your knees or with your arms placed on a bench, like illustrated below. You can also vary your push-up by placing your arms closer to or further away from your body. Remember to always tighten your core.

Hollow hold

Start by lying on your back with your arms extended over your head. At the same time, lift your arms, head, shoulder blades and legs off the ground. Engage your core - there should be as little room as possible between your lower back and the ground. If you feel like this is tough, try placing your arms next to your body (like displayed) instead, and higher your legs slightly for better core contact. Hold this position for 1 minute. Bend your knees if keeping them straight is too tough.

Want more workouts? Check out 7 more here!