Goal: Build full-body strength, muscular endurance and conditioning while maintaining consistent movement as fatigue builds.
The Workout
30-minute AMRAP:
- 10 Dumbbell Thrusters
- 12 Box Jump Overs
- 10 Dumbbell Renegade Rows — 5 each side
- 12 Walking Lunges — 6 each leg
- 10 Burpees
- 200m Run
AMRAP = As Many Rounds As Possible
Keep moving for the full 30 minutes, completing as many quality rounds as possible. Choose weights that allow you to maintain good form throughout rather than going too heavy early.
Focus: Start controlled, keep transitions short and aim for consistent round times. The challenge is maintaining your output when fatigue starts to hit.
Scale it: Swap box jump overs for step overs, reduce the dumbbell weight, or shorten the run to 100m.
Challenge: Record your total rounds + reps and try to beat your score next time.
