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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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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 - 01:00
2 12 12
Rest - 01:00
Rest - 01:00
Rest - 01:00
Dumbbell Swing
Intermediate
Full Body
Set Reps Weight (kg)
1 20 12
Rest - 01:00
Rest - 01:00
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

Rest - 01:00

Descending - AMRAP

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

Descending

Rest - 01:00
Rest - 01:00
Dumbbell Swing
Intermediate
Full Body
Set Reps Weight (kg)
1 20 12
Rest - 01:00
Rest - 01:00
Rest - 01:00
Dumbbell Clean & Press
Intermediate
Full Body
Set Reps Weight (kg)
1 12 12
Rest - 01:00
2 12 12

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