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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
HIIT Weight management Bootcamp Crossfit Strength & conditioning
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
Reps | Weight (kg)
Dumbbell Deadlift
Reps | Weight (kg)
Dumbbell Step Up (Racked)
Reps | Weight (kg)
Dumbbell Swing
Reps | Weight (kg)
Dumbbell Push Press
Reps | Weight (kg)
Dumbbell Reverse Lunge (Alternating)
Reps | Weight (kg)
Ascending - AMRAP

✔️ As many reps as possible! ✔️ 40s

Box Jump
Reps | Time (s)
Plyo Lunge
Reps | Time (s)
Squat Jump
Reps | Time (s)
Rest
Descending - AMRAP

✔️ As many reps as possible! ✔️ 40s

Squat Jump
Reps | Time (s)
Plyo Lunge
Reps | Time (s)
Box Jump
Reps | Time (s)
Descending
Dumbbell Reverse Lunge (Alternating)
Reps | Weight (kg)
Dumbbell Push Press
Reps | Weight (kg)
Dumbbell Swing
Reps | Weight (kg)
Dumbbell Step Up (Racked)
Reps | Weight (kg)
Dumbbell Deadlift
Reps | Weight (kg)
Dumbbell Clean & Press
Reps | Weight (kg)