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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
Round One

7 Reps | Squats 4 Reps | Bent Over Row

Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Round Two

6 Reps | Squats 5 Reps | Bent Over Rows

Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Round Three

11 Reps | Clean & Presses

Barbell Clean & Press
Reps | Weight (kg)
Round Four

5 Reps | Squats 6 Reps | Bent Over Rows

Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Round Five

4 Reps | Squats 7 Reps | Bent Over Rows

Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Round Six

11 Reps | Clean & Presses

Barbell Clean & Press
Reps | Weight (kg)
Round Seven

7 Reps | Squats 4 Reps | Bent Over Row

Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Round Eight

6 Reps | Squats 5 Reps | Bent Over Rows

Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Round Nine

11 Reps | Clean & Presses

Barbell Clean & Press
Reps | Weight (kg)
Round Ten

7 Reps | Squats 4 Reps | Bent Over Rows

Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Round Eleven

6 Reps | Squats 5 Reps | Bent Over Rows

Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Barbell Squat
Reps | Weight (kg)
Barbell Bent Over Row
Reps | Weight (kg)
Final Round

11 Reps | Clean & Presses

Barbell Clean & Press
Reps | Weight (kg)

Created by

Leon Ward’s BurnIt
Personal trainer

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