AMRAP (13 mins.)
Complete as many rounds as possible in 13 mins.

• 10x DB Goblet Squat (Tempo)

• 10x DB Overhead Press

• 10x MB Woodchoppers (Total reps)

Your final score is the total number of rounds you manage to complete in full, plus the total number of reps you managed to complete in your final round before the 13 minutes buzzer sounds. So if you completed 5 full rounds, plus managed to get through 10x of the first exercise, 10x of the second and 4x of the last, your final score would be: 5 & 24.

Scaling & Safety

• General Regressions: Lighten your weights on DB Goblet Squat (Tempo) and DB Overhead Press if your structural alignment breaks down under local fatigue. You can perform MB Woodchoppers unweighted as standard bodyweight rotational reaches to reduce abdominal strain.

• Pregnancy (Trimester 2 & 3): Widen your footing during DB Goblet Squat (Tempo) to make clear room for your bump. If twisting causes any abdominal straining or visible peaking along your midline, feel free to swap out MB Woodchoppers for standing side crunches to stay comfortable and well-balanced. Keep all weights light and use the talk test to ensure you can talk comfortably throughout the thirteen minutes.

• Postpartum: We want to make sure we don’t hold too much pressure in our abdomen, so focus on exhaling completely on the toughest phase of every move, specifically during the upward press of DB Overhead Press and the upward rotation of MB Woodchoppers. If these movements create a heavy dragging feeling down below, lower your loads or switch to bodyweight variations to keep good form.