View this plan on Fitain

Strength & Conditioning | BurnIt ~ WOD 🔥🔥🔥

Ready for a complete sweat fest? 😉… this S&C is no easy workout. It’s a mix of compound and callisthenic movements. 3 exercises of each round are AMRAP - so prepare to sweat 💦💦💦

  • 45 minutes
  • Intermediate
  • Dumbbell · Deck Step
  • Full Body

Interests

HIIT Weight management Bootcamp Crossfit Strength & conditioning

Exercises

How it works

This is a ladder style workout. You’ll start with weights at the beginning and end with an AMRAP round (3 exercises). Then you’ll do the same in reverse (ladder) 🪜

Ascending

Dumbbell Clean & Press
Intermediate
Full Body
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Dumbbell Deadlift
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Dumbbell Step Up (Racked)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 24 12
Dumbbell Swing
Intermediate
Full Body
Set Reps Weight (kg)
1 20 12
Dumbbell Push Press
Intermediate
Shoulders
Set Reps Weight (kg)
1 14 12
Dumbbell Reverse Lunge (Alternating)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 24 12

Ascending - AMRAP

✔️ As many reps as possible! ✔️ 40s

Box Jump
Intermediate
Full Body
Set Reps Time (s)
1 - 45
Plyo Lunge
Intermediate
Hamstrings | Quadriceps | Glutes
Set Reps Time (s)
1 45 -
Squat Jump
Intermediate
Hamstrings | Quadriceps | Glutes | Calves
Set Reps Time (s)
1 45 -
Rest - 01:00

Descending - AMRAP

✔️ As many reps as possible! ✔️ 40s

Squat Jump
Intermediate
Hamstrings | Quadriceps | Glutes | Calves
Set Reps Time (s)
1 45 -
Plyo Lunge
Intermediate
Hamstrings | Quadriceps | Glutes
Set Reps Time (s)
1 45 -
Box Jump
Intermediate
Full Body
Set Reps Time (s)
1 - 45

Descending

Dumbbell Reverse Lunge (Alternating)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 24 12
Dumbbell Push Press
Intermediate
Shoulders
Set Reps Weight (kg)
1 14 12
Dumbbell Swing
Intermediate
Full Body
Set Reps Weight (kg)
1 20 12
Dumbbell Step Up (Racked)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 24 12
Dumbbell Deadlift
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Dumbbell Clean & Press
Intermediate
Full Body
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12

Created by

Leon Ward’s BurnIt
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.