Amelia (Elite Track)

Named after Amelia Boone, one of the most accomplished Obstacle Course Racing athletes in the history of the sport, who has won both the Spartan Race World Championship (2013) and World's Toughest Mudder (three times 2012, 2014 and 2015)

• ​Pillar: Endurance
• Method: Tabata
  • Rounds: 4
• ​Required Equipment: tabata timer app (e.g. for iOS or Android), or a simple stopwatch

---

Round 1

Perform each exercise for 20 seconds, then rest for 10 seconds, then move to the next exercise, and so on...

1. Hop Squats
2. Switch Kicks
3. Burpee Planks
4. Jumping Lunges
5. Pushups
6. Low Plank High Plank
7. Shoulder Pushups
8. In and Out Planks

---

Rest for 120 Seconds!

---

Round 2

1. Hop Squats
2. Switch Kicks
3. Burpee Planks
4. Jumping Lunges
5. Pushups
6. Low Plank High Plank
7. Shoulder Pushups
8. In and Out Planks​

---

Rest for 120 Seconds!

---

Round 3

1. Hop Squats
2. Switch Kicks
3. Burpee Planks
4. Jumping Lunges
5. Pushups
6. Low Plank High Plank
7. Shoulder Pushups
8. In and Out Planks​

---

Rest for 120 Seconds!

---

Round 4

1. Hop Squats
2. Switch Kicks
3. Burpee Planks
4. Jumping Lunges
5. Pushups
6. Low Plank High Plank
7. Shoulder Pushups
8. In and Out Planks​

---