NOVEMBER IS HERE!!

This Rep challenge was originally designed for the month of November. But, can be adapted to any month! When I first posted this, I only had created 31 days worth of rep work (or 4 full weeks + 1 day), but many requested a full 5 weeks, so the below rep schedule is for a full 5 weeks and can be implemented as a 5 week challenge!

For this challenge, I created 7 different videos corresponding to the 7 days of the week. The combos/moves will remain the same for each day, but the rep range will change as well as the amount of time I will give you to complete the challenge for that specific day.




Below you will find each demo video for Monday-Sunday workouts, and the rep ranges for each day.
MONDAY

Do the workout as an AMRAP for the time listed below. Exercises remain the same for all MONDAY work only.

WEEK 1
COMPLETE AS A 10 MINUTE AMRAP
60x High Knee Sprint
50x Mt. Climbers
20x Low Jacks
25x Squat Jumps
5x Push Up Jacks

WEEK 2
COMPLETE AS A 12 MINUTE AMRAP
70x High Knee Sprint
60x Mt. Climbers
25x Low Jacks
30x Squat Jumps
8x Push Up Jacks

WEEK 3
COMPLETE AS A 15 MINUTE AMRAP
80x High Knee Sprint
70x Mt. Climbers
30x Low Jacks
35x Squat Jumps
10x Push Up Jacks

WEEK 4
COMPLETE AS A 18 MINUTE AMRAP
90x High Knee Sprint
80x Mt. Climbers
35x Low Jacks
40x Squat Jumps
12x Push Up Jacks

WEEK 5
COMPLETE AS A 20 MINUTE AMRAP
100x High Knee Sprint
90x Mt. Climbers
40x Low Jacks
45x Squat Jumps
15x Push Up Jacks

TUESDAY

Do the workout as an AMRAP for the time listed below. Exercises remain the same for all TUESDAY work only.

WEEK 1 (YOU WILL NEED DBs for TUESDAY’s AMRAP)
COMPLETE AS A 10 MINUTE AMRAP
10x DB Thrusters
15x Bicep Curls
5x Man Makers
12x One Leg 2 Arm Row with Tricep Extension (6x each leg)

WEEK 2 (YOU WILL NEED DBs for TUESDAY’s AMRAP)
COMPLETE AS A 12 MINUTE AMRAP
15x DB Thrusters
20x Bicep Curls
8x Man Makers
14x One Leg 2 Arm Row with Tricep Extension (7x each leg)

WEEK 3 (YOU WILL NEED DBs for TUESDAY’s AMRAP)
COMPLETE AS A 15 MINUTE AMRAP
20x DB Thrusters
25x Bicep Curls
10x Man Makers
16x One Leg 2 Arm Row with Tricep Extension (8x each leg)

WEEK 4 (YOU WILL NEED DBs for TUESDAY’s AMRAP)
COMPLETE AS A 18 MINUTE AMRAP
25x DB Thrusters
30x Bicep Curls
12x Man Makers
20x One Leg 2 Arm Row with Tricep Extension (10x each leg)

Week 5 (YOU WILL NEED DBs for TUESDAY’s AMRAP)
COMPLETE AS A 20 MINUTE AMRAP
30x DB Thrusters
30x Bicep Curls
15x Man Makers
24x One Leg 2 Arm Row with Tricep Extension (12x each leg)

WEDNESDAY

Do the workout as an AMRAP for the time listed below. Exercises remain the same for all WEDNESDAY work only.

Week 1 – You will need SLIDERS, Paperplates or Handtowels for this
Complete as a 10 Minute AMRAP
10x Slider Mt. Climbers
10x Plank Wipers
10x Low Plank Spidermans
10x Plank Tuck to Pike

Week 2 – You will need SLIDERS, Paperplates or Handtowels for this
Complete as a 12 Minute AMRAP
15x Slider Mt. Climbers
15x Plank Wipers
15x Low Plank Spidermans
15x Plank Tuck to Pike

Week 3 – You will need SLIDERS, Paperplates or Handtowels for this
Complete as a 15 Minute AMRAP
20x Slider Mt. Climbers
20x Plank Wipers
20x Low Plank Spidermans
20x Plank Tuck to Pike

Week 4 – You will need SLIDERS, Paperplates or Handtowels for this
Complete as a 18 Minute AMRAP
25x Slider Mt. Climbers
25x Plank Wipers
25x Low Plank Spidermans
25x Plank Tuck to Pike

Week 5 – You will need SLIDERS, Paperplates or Handtowels for this
Complete as a 20 Minute AMRAP
30x Slider Mt. Climbers
28x Plank Wipers
28x Low Plank Spidermans
28x Plank Tuck to Pike

THURSDAY

Do the workout as an AMRAP for the time listed below. Exercises remain the same for all THURSDAY work only.

Unlike the rest of the days of the week, Thursday’s work will be TIMED exercises, NOT an AMRAP workout. Each week the Time will change for each move involved.

Week 1 – You will need DBs and a Jump Rope
Complete each exercise for 1 Minute!!

1) Skip Rope
2) Clean and Press
3) Skip Rope
4) Plank Row Tricep Extension
5) Skip Rope
6) 3 Sumo Squats to Front Raise
7) Skip Rope
8) Weighted Burpees
9) Skip Rope
10) Weighted Straight Arm Reverse Lunges

Week 2- You will need DBs and a Jump Rope
Complete all Rope Skipping (or High Knees), for 45 seconds and each Strength move for 1.15seconds!

1) Skip Rope
2) Clean and Press
3) Skip Rope
4) Plank Row Tricep Extension
5) Skip Rope
6) 3 Sumo Squats to Front Raise
7) Skip Rope
8) Weighted Burpees
9) Skip Rope
10) Weighted Straight Arm Reverse Lunges

Week 3 – You will need DBs and a Jump Rope
Complete rope skipping or High knees for 30 seconds and each strength move for 1:30seconds!!

1) Skip Rope
2) Clean and Press
3) Skip Rope
4) Plank Row Tricep Extension
5) Skip Rope
6) 3 Sumo Squats to Front Raise
7) Skip Rope
8) Weighted Burpees
9) Skip Rope
10) Weighted Straight Arm Reverse Lunges

Week 4- You will need DBs and a Jump Rope
Complete rope skipping or high knees for 45 seconds and each strength move for 1:45 seconds!!

1) Skip Rope
2) Clean and Press
3) Skip Rope
4) Plank Row Tricep Extension
5) Skip Rope
6) 3 Sumo Squats to Front Raise
7) Skip Rope
8) Weighted Burpees
9) Skip Rope
10) Weighted Straight Arm Reverse Lunges

Week 5- You will need DBs and a Jump Rope
Complete rope skipping or high knees for 1 minute and each strength move for 2 minutes! Rest when needed.

1) Skip Rope
2) Clean and Press
3) Skip Rope
4) Plank Row Tricep Extension
5) Skip Rope
6) 3 Sumo Squats to Front Raise
7) Skip Rope
8) Weighted Burpees
9) Skip Rope
10) Weighted Straight Arm Reverse Lunges

FRIDAY

Do the workout as an AMRAP for the time listed below. Exercises remain the same for all FRIDAY work only.

Week 1 – You will need DBs for this workout
Complete as a 10 Minute AMRAP
5x Donkey Kicks
10x Squat Jump to Tuck Jump
5x Hand Release Burpee Power Ups
10x Push Press to Shoulder Press
15x KB or DB Swings

Week 2 – You will need DBs for this workout
Complete as a 12 Minute AMRAP
10x Donkey Kicks
12x Squat Jump to Tuck Jump
8x Hand Release Burpee Power Ups
12x Push Press to Shoulder Press
20x KB or DB Swings

Week 3 – You will need DBs for this workout
Complete as a 15 Minute AMRAP
15x Donkey Kicks
15x Squat Jump to Tuck Jump
10x Hand Release Burpee Power Ups
15x Push Press to Shoulder Press
25x KB or DB Swings

Week 4 – You will need DBs for this workout
Complete as a 18 Minute AMRAP
20x Donkey Kicks
20x Squat Jump to Tuck Jump
12x Hand Release Burpee Power Ups
20x Push Press to Shoulder Press
30x KB or DB Swings

Week 5 – You will need DBs for this workout
Complete as a 20 Minute AMRAP
25x Donkey Kicks
205x Squat Jump to Tuck Jump
15x Hand Release Burpee Power Ups
22x Push Press to Shoulder Press
35x KB or DB Swings

SATURDAY

Do the workout as an AMRAP for the time listed below. Exercises remain the same for all Saturday work only.

Week 1 – You will need one DB
Complete as a 10 minute AMRAP
5x 4 High Knees + 4 Mt. Climbers
10x Bicycle Crunches (same side elbow to knee)
5x Straight Arm Crunches with DB (5x Each side)
5x Cross Under Kick Ups (5x Each side)
8x In/Out Plank Hops

Week 2 – You will need one DB
Complete as a 12 minute AMRAP
10x 4 High Knees + 4 Mt. Climbers
15x Bicycle Crunches (same side elbow to knee)
10x Straight Arm Crunches with DB (10x Each side)
8x Cross Under Kick Ups (8x Each side)
12x In/Out Plank Hops

Week 3 – You will need one DB
Complete as a 15 minute AMRAP
15x 4 High Knees + 4 Mt. Climbers
15x Bicycle Crunches (same side elbow to knee)
15x Straight Arm Crunches with DB (15x Each side)
12x Cross Under Kick Ups (12x Each side)
15x In/Out Plank Hops

Week 4 – You will need one DB
Complete as a 18 minute AMRAP
20x 4 High Knees + 4 Mt. Climbers
20x Bicycle Crunches (same side elbow to knee)
20x Straight Arm Crunches with DB (20x Each side)
15x Cross Under Kick Ups (15x Each side)
20x In/Out Plank Hops

Week 5 – You will need one DB
Complete as a 20 minute AMRAP
25x 4 High Knees + 4 Mt. Climbers
25x Bicycle Crunches (same side elbow to knee)
24x Straight Arm Crunches with DB (24x Each side)
18x Cross Under Kick Ups (18x Each side)
25x In/Out Plank Hops

SUNDAY

Do the workout as an AMRAP for the time listed below. Exercises remain the same for all SUNDAY work only.

WEEK 1
COMPLETE AS A 10 MINUTE AMRAP
10x Squats
15x Push Ups
20x Reverse Lunges
25x High Knees

WEEK 2
COMPLETE AS A 12 MINUTE AMRAP
15x Squats
20x Push Ups
25x Reverse Lunges
30x High Knees

WEEK 3
COMPLETE AS A 15 MINUTE AMRAP
20x Squats
25x Push Ups
30x Reverse Lunges
35x High Knees

WEEK 4
COMPLETE AS A 18 MINUTE AMRAP
25x Squats
30x Push Ups
35x Reverse Lunges
40x High Knees

WEEK 5
COMPLETE AS A 20 MINUTE AMRAP
30x Squats
40x Push Ups
50x Reverse Lunges
60x High Knees

Enjoy! If you do complete the challenge, I would love to know how you added it to your current routine! Make sure you challenge yourself with the weight you use and if you do have access to sandbags, different sets of dumbbells, feel free to use them!




November Rep BURNOUT – 5 WEEK Challenge

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