Workout of the week: 11-min AMRAP strength workout

ALL LEVELS / AMRAP strength workout / 11 minutes

Equipment: Dumbbells

The best thing about strength training is that there are endless ways to approach it. You can be more conventional, using multiple machines and a simple structure. Or you can play with different types of training to keep the motivation high. AMRAP (As Many Rounds As Possible), a type of HIIT workout, is a great way to develop strength unconventionally. 

To prove it, we bring you this AMRAP strength workout. It has 3 exercises and 2 rounds of 5 minutes each. You must do as many rounds as possible for 5 minutes. Then, you get 1-minute to rest before completing the second round. This workout will take you exactly 11 minutes to complete. 

1. Devil press
2. Cross leg squats
3. Russian sit-ups

Ready for this AMRAP? Let’s go!

WORKOUT SETUP

• AMRAP
• 3 exercises
• 2 rounds
• 5 minutes each round
• 1-minute rest between rounds
• 11 minutes total 
• Equipment: Dumbbells

WORKOUT EXERCISE LIST

2 rounds

1 – DEVIL PRESS

• Place two dumbbells on the floor roughly shoulder-width apart from each other. 
• Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor. 
• Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor. 
• Finish the move by locking them over your head, with your body fully stretched. 
• From there, and while holding the dumbbells, get back on the floor for a burpee and repeat. 

2 – CROSS LEG SQUATS

• Stand tall with your feet shoulder-width apart
• Hold two dumbbells and engage your core. 
• Now, bring the right leg across you and place it closer to your left side. 
• Squat down, keeping your back straight. 
• Control your movement and get back up.
• Repeat, switching legs.

3 – RUSSIAN SIT-UPS

• Start in a supine position, with your legs bent and your feet on the floor hip-width apart. 
• Grab a dumbbell with both hands horizontally, stretching your arms. That’s your starting position.  
• Engage the core and perform a full sit-up, bringing your arms overhead. 
• Return to the starting position, with your core engaged all the time, and repeat. 

After this AMRAP strength workout, you might want to try one of these sessions:

• 20-min lower body strength workout
• 20-min EMOM strength workout
• 15-min upper-body strength workout
• 20-min cardio workout
• 10-min metabolic strength workout
• 14-min full-body HIIT workout
• 35-min lower-body strength workout
• 40-min Kinesis workout
• 40-min upper body strength workout
• 15-min AMRAP barbell workout
• 20-min push and pull strength workout
• 12-min endurance workout
• 15-min AMRAP metabolic strength workout