Workout 17

AMRAP 6 (As many rounds and reps as possible in 6 minutes) 

6 back lunges

6 crunches/sit-ups

*Rest 3 minutes

As many rounds as reps as you just did again, AFAP

*modify by going for the same time

Start a 6 minute timer. Start with 6 back lunges of your choice, then move to 6 sit-ups or crunches. Continue on with this 6 + 6 format until the 6 minute timer is finished. Make sure you keep track of your rounds and reps. Rest for 3 minutes. 

Start a running clock and try and get the exact same rounds + reps again, this time, for time. So if you complete 4 rounds + 6 reps of 6 + 6 in the first 6 minutes, now see how long it takes you to do 4 rounds + 6 reps again. Hint: It’ll likely take you around 6 minutes again ;)

Substitutes:

Aside from the movements, a great way to substitute this workout is to just set a second timer of 6 minutes. In the second round, there is a tendency to either go faster, or drag along. So, to keep your head out of it, set another 6 minute timer and see if you get a similar round/rep range in that time. This way, you know your workout is done in 15 minutes.