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Strength & Conditioning | BurnIt ~ WOD 🔥🔥🔥

Are you ready for a complete sweat fest? 😉 This strength & conditioning workout is no easy walk in the park. It’s a mix of compound & calisthenic movements that will challenge you to your core. Three exercises of each round are AMRAP (as many reps as possible) - so prepare to sweat 💦💦💦! By the way, you can customize it to your liking by going to ‘3 dots’ > ‘update metrics’ and overwriting the weights/reps.

  • 40 minutes
  • Intermediate
  • Full Body

Interests

Bootcamp HIIT Functional fitness

Anatomy

Equipment

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Dumbbell

Aerobic Step

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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

Clean & Press with Dumbbells
Intermediate
Full Body
Set Reps Weight (kg)
1 12 12
Rest - 01:00
2 12 12
Rest - 01:00
RDL/Deadlift with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 01:00
Step Ups with Racked Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 24 12
Rest - 01:00
Double Dumbbell Swing with Hammer Grip
Intermediate
Full Body
Set Reps Weight (kg)
1 20 12
Rest - 01:00
Push Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 14 12
Rest - 01:00
Alternating Rear Lunges with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 24 12
Rest - 01:00

Time to activate the timer ⏱️

Here’s how to do it

Ascending - AMRAP

✔️ As many reps as possible! Start the timer & log your reps

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

Descending - AMRAP

As many reps as possible! Start the timer & log your reps

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

Descending

Alternating Rear Lunges with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 24 12
Rest - 01:00
Push Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 14 12
Rest - 01:00
Double Dumbbell Swing with Hammer Grip
Intermediate
Full Body
Set Reps Weight (kg)
1 20 12
Rest - 01:00
Step Ups with Racked Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 24 12
Rest - 01:00
RDL/Deadlift with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 01:00
Clean & Press with Dumbbells
Intermediate
Full Body
Set Reps Weight (kg)
1 12 12
Rest - 01:00
2 12 12

Created by

Leon Ward’s BurnIt
Personal trainer

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