Workout of the week: 15-min AMRAP barbell workout

ALL LEVELS / AMRAP barbell workout / 15 minutes

Equipment: Barbell

When you think of High-Intensity Interval Training or HIIT, you probably don’t imagine using a barbell. Your mind will most likely associate this type of training with bodyweight exercises like pull-ups, burpees, jumping jacks or high knees. However, However, barbell exercises combined with the flow of a HIIT workout can be one of the best ways to build muscle while burning calories.

That’s what we’re aiming for with this AMRAP barbell workout. AMRAP (As Many Rounds As Possible) is a type of HIIT that involves doing as many rounds of a group of exercises as possible during a set amount of time without resting. In this case, the challenge is to do 3 exercises for 15 minutes.

Barbell deadlift x10
Barbell clean x8
Barbell push-press x6

3, 2, 1, let’s go!

WORKOUT SETUP

3 exercises
AMRAP (As Many Rounds As Possible)
15 minutes
Equipment: Barbell

WORKING OUT FROM HOME? NO PROBLEM

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Barbell = a broom handle with a gym bag with weights on it

WORKOUT EXERCISE LIST

AMRAP (As Many Rounds As Possible)

1 – BARBELL DEADLIFT

10 reps

Stand behind the bar with feet hip to shoulder-width apart. The feet should be close to the bar.
From here, bend the knees slightly and push the hips back to bend down and grab the bar, keeping back straight. Once you have the bar, keep the back straight, engage the core, and drive the hips forward and up, returning to standing. Keep the shoulder and core set through the movement.
When you have a full hip extension, keep everything engaged as you slightly bend the knees and reverse the move to lower the bar (either back to the floor or a low hang position).
Repeat.

2 – BARBELL CLEAN

8 reps

Stand over the barbell, feet hip-width apart. Engage the core and keep the spine neutral as you squat down and lift the bar to standing.
In this position, set the shoulders and core. Keep the knees slightly bent, and allow the bar to rest against the front of the thighs.
Begin the movement by forcefully driving the hips up and forwards as you straighten the legs.
As soon as the hips are fully extended, quickly drop the body under the bar. Catch the barbell in the front rack position (across the front of shoulders and elbows as high as possible) in a quarter squat.
Lower the barbell to the start position (standing with bent knees).
Repeat.

3 – BARBELL PUSH-PRESS

6 reps

With your feet shoulder-width apart, grab the barbell.
Place the bar on the front of your shoulders.
Drop into a shallow squat.
Then, press up using your heels while simultaneously driving the bar above your head until your arms are straight.
Lower the bar down to your chest.
Repeat.