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an amrap workout for your weekend

Sometimes 20 minutes is all you have to offer. And in the case of an AMRAP (as many rounds as possible) workout, 20 minutes is all you need. JJ Peterson (@hiittrainer) has put together a quick 20-minute AMRAP workout to get your blood flowing and your heart pumping. 

STEP BY STEP

Complete four 5 minute AMRAP’s (As Many Rounds As Possible). Complete each superset as many times as possible with perfect form in 5 minutes. Rest 90 seconds between rounds then move on to the next AMRAP. Your score for this workout is the TOTAL number of rounds + reps through the 4 AMRAPs.


AMRAP 1

10 Kettlebell Swings

To being, stand over the kettlebell with feet hip-width apart, the kettlebell centered between your hips and slightly in front of you. Make sure your chest up, shoulders back and down. Squat down and grip the kettlebell with your palms facing you and thumbs wrapped fairly loosely around the handle. 


Stand tall, hold on to the kettlebell. Keep arms long and loose and squeeze your shoulder blades together and engage your core. Soften knees, shift bodyweight into heels, and lower butt back and down toward the ground.


Driving through heels, explode upward through your hips to send the kettlebell swinging upward. Aim for chest height, being sure to not overextend and swing the kettlebell too high. As you swing, snap your hips forward and contract your core and glutes. 


As the kettlebell begins to drop back towards the ground, let the weight of the kettlebell do the work so you can get ready for the next round.  Make sure you shift your weight back into your heels as your hinge forward at the hips into a slight squat. Allow the kettlebell to fall through your legs. Pause, and then swing upward to repeat. 

    10 Push-ups

    Start in a standard push up position, with your hands beneath your shoulders and your fingers slightly spread.

    Engage your core to support your back as you lower your chest towards the floor. Make sure you maintain a straight line from head to toe during the movement. Reverse your motion by pushing hard through the palms, rising upward until arms are extended. Repeat. 

    AMRAP 2

    10 Wall Balls

    To begin, stand in front of the wall, holding the medicine ball in front of your chest. Next, drop into a squat until your thighs are at least parallel to the floor. Then push up through your heels and raise upward out of the squat, tossing the ball against the wall once your rise. Catch the ball on the rebound and immediately drop into another squat. Repeat.

      10 Burpees

      Start standing up. Bend over (or squat down) and place your hands on the floor in front of you, making sure they are just outside of your feet. Quickly jump both feet back so that you’re now in plank position. Drop into a push-up, making sure your chest touches the floor. Push up to return to your plank position and quickly jump the feet back in toward your hands. Raise your body and explosively jump into the air, reaching your arms straight overhead. Repeat. 

        AMRAP 3

        10 Thrusters

        To begin, stand with the bar at your collarbone, holding it with your hands slightly wider than shoulder-width apart. Keep your elbows as high as you can as you lower into a squat as far as is comfortable. 

        Once in your squat, drive up through your heels using your quads and glutes, raising the bar above your head as you do so until your arms are locked. Then bring the bar back down to your chest to complete one rep. Drop into your squat and repeat.

          10 Commandos

          Start in a plank position resting on your forearms. Push up on your right side so your arm is straight. Follow with your left arm so you’re now on both hands in a push-up position. Reverse the motion by coming down onto your right forearm, followed by your left and returning to your original plank position. Repeat. 

            AMRAP 4

            10 Kettlebell Step-ups

            To begin, stand straight up in front of a bench or plyo box holding a kettlebell in each hand. Make sure your feet are about shoulder width apart. Place your right foot on the box and step up, bringing your left foot to follow. Step your left foot down and slightly pop your hips, ensuring full extension at the top. Once extended, step back down with right foot, followed by left. Repeat, stepping up with the left leg first this time. Throughout the movement, be sure to keep your torso upright, eyes straight ahead, and your core tight. 

              10 Box Jumps

              Stand in from of the box with your feet shoulder-width apart. Make sure you are a comfortable distance from the box. Drop quickly into a quarter squat. As you come out of your squat, extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Drop back to the ground with both feet. Repeat. 

                 Check out more from JJ on Instagram: @hiittrainer

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