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20:22 Barbell Challenge | BurnIt ~ A Dope Finisher

⏱ Can you complete in < 20m? 🛑 22 reps per round 🛑 22 compound movements | 2x over ✅ Break after each round ❌ Cannot stop mid exercise Created this for a fun finisher. 3 moves in total - sounds easy right… give it a try 😉

  • 20 minutes
  • Advanced
  • Barbell
  • Abdominals · Biceps · Upper Back · Chest · Quadriceps · Shoulders
Crossfit Weight management Strength & conditioning Bootcamp

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Exercises

Round One

7 Reps | Squats 4 Reps | Bent Over Row

Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 7
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 4
Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 7
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 4

Round Two

6 Reps | Squats 5 Reps | Bent Over Rows

Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 6
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 5
Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 6
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 5

Round Three

11 Reps | Clean & Presses

Barbell Clean & Press
  • Full Body
  • Intermediate
Set Reps Weight (kg)
1 11

Round Four

5 Reps | Squats 6 Reps | Bent Over Rows

Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 5
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 6
Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 5
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 6

Round Five

4 Reps | Squats 7 Reps | Bent Over Rows

Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 4
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 7
Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 4
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 7

Round Six

11 Reps | Clean & Presses

Barbell Clean & Press
  • Full Body
  • Intermediate
Set Reps Weight (kg)
1 11

Round Seven

7 Reps | Squats 4 Reps | Bent Over Row

Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 7
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 4
Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 7
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 4

Round Eight

6 Reps | Squats 5 Reps | Bent Over Rows

Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 6
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 5
Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 6
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 5

Round Nine

11 Reps | Clean & Presses

Barbell Clean & Press
  • Full Body
  • Intermediate
Set Reps Weight (kg)
1 11

Round Ten

7 Reps | Squats 4 Reps | Bent Over Rows

Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 7
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 4
Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 7
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 4

Round Eleven

6 Reps | Squats 5 Reps | Bent Over Rows

Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 6
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 5
Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 6
Barbell Bent Over Row
  • Upper Back
  • Beginner
Set Reps Weight (kg)
1 5

Final Round

11 Reps | Clean & Presses

Barbell Clean & Press
  • Full Body
  • Intermediate
Set Reps Weight (kg)
1 11

Created by

Leon Ward’s BurnIt
Personal trainer

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