3/11/15“Nina, Pinta, and Santa Maria”

Mobility: Hips, Ankles, & Shoulders.


Skill Practice Warm Up: None, use this time for extra mobility.


Strength Workout: None.


Metabolic Conditioning Workout:  “Nina, Pinta, and Santa Maria” – 20 Minute AMRAP

Teams of 3

400m Team Run with 1 Med Ball (Performance: 20lb, Athletic*: 14lb, Health: 10lb)

40 Hip Extensions

20 Ring Dips (Do Not use a band. Instead put your feet on a box)

20 Back Squats (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  2.5 – 4.5 Rounds

Coaching Tips: You can swap the order of the Hip Extensions and Ring Dips and it will still be Rx. Start the workout in 2 waves a couple minutes apart to break up the class and don’t worry about breaking up the work equally. If someone is faster at a movement let them do more reps. As you and your team become more tired switch often so you can keep the overall team speed up.

Log your results online by clicking here.

Compare To: New Workout


Optional Cash Out:  1 Minute Burpees, 1 Minute Wall Balls for 2 rounds.

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