Arc Reactor Pursuit

  • Category: CARDIO
  • Duration: 20 min
  • Format: AMRAP
  • Difficulty: Intermediate
  • Equipment: EQUIPMENT
Arc Reactor Pursuit

This intermediate AMRAP cardio workout, "Arc Reactor Pursuit," is designed to build stamina and endurance using a combination of gym equipment. Experience a dynamic flow of movements, challenging your cardiovascular system and pushing your limits.

By Haris Falas · Sports Scientist & Strength and Conditioning Coach

Main Workout

🧽 Soft Tissue Preparation 5'

Foam roll quads for 60 seconds per leg.

Foam roll hamstrings for 60 seconds per leg.

Lacrosse ball glutes for 60 seconds per side.

🔥 Activation

  • {{exercise:1460:walking lunge}}

  • {{exercise:0630:mountain climber}}

  • {{exercise:3699:shoulder tap}}

💪 Main Workout (AMRAP 20')

  • {{exercise:2141:walk elliptical cross trainer}}

  • {{exercise:0549:kettlebell swing}}

  • {{exercise:0043:barbell full squat}}

  • {{exercise:2612:jump rope}}

  • {{exercise:0437:dumbbell upright row}}

⚡ Finisher (For Time)

  • {{exercise:1160:burpee}}

🧘 Cool Down

  • {{exercise:1511:hamstring stretch}}

  • {{exercise:1377:calf stretch with hands against wall}}

  • {{exercise:0817:triceps stretch}}

Instructions

Perform the soft tissue preparation as listed. For the activation, complete the indicated repetitions for each exercise. For the main workout, complete as many rounds as possible (AMRAP) of the listed exercises within 20 minutes, moving from one exercise to the next with minimal rest. For the finisher, complete all 25 burpees as quickly as possible. Finish with the cool-down stretches, holding each for 30 seconds.

Tips

Maintain Form: Even though it's an AMRAP, prioritize proper form over speed to prevent injury.

Pacing is Key: Find a sustainable pace early in the AMRAP to avoid burning out prematurely.

Controlled Breathing: Focus on deep, controlled breathing throughout the cardio portions to help manage fatigue.