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AMRAP CrossFit® Challenge | BurnIt ~ #sweatfest

Get ready for a CrossFit® inspired workout that mixes callisthenics with resistance training! All you need is a pair of dumbbells and a plyo box (which can be substituted for a Deck Step or Bench). Get ready to sweat! 💦💦💦 I’ve made the duration time (60s on) & weights (12kg), which are comfortable for me. However, this can be customised to your liking! Once saved, look at the top right: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘Update targets’ 3 - Overwrite with yours

  • 15 minutes
  • Advanced
  • Full Body

Interests

Crossfit Strength & conditioning Bootcamp Aerobics HIIT

Anatomy

Equipment

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Aerobic Step

Dumbbell

Plyometric Jump Box

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Main Workout

Get ready for a functional-based workout that will make you sweat and challenge you! Remember, it’s AMRAP (As Many Reps As Possible), so log your reps.

Air Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Time (s)
1 - 60
Rest - 00:45
Dumbbell Clean & Press
Intermediate
Full Body
Set Reps Weight (kg) Time (s)
1 - 12 60
Rest - 00:45
Dumbbell Split Clean (Alternating)
Intermediate
Full Body
Set Reps Weight (kg) Time (s)
1 - 12 60
Rest - 00:45
Bunny Hop
Intermediate
Quadriceps | Abdominals
Set Reps Time (s)
1 - 60
Rest - 00:45
Box Jump (Burpee w/ Low Plank)
Intermediate
Full Body
Set Reps Time (s)
1 - 60
Rest - 00:45
Dumbbell Deadlift (One Arm)
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg) Time (s)
1 - 12 60
Rest - 00:45
2 - 12 60
Rest - 00:45
Dumbbell Reverse Lunge (Alternating)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Time (s)
1 - 60
Rest - 00:45
High Plank (Alternating Arm/Leg)
Advanced
Abdominals
Set Reps Time (s)
1 - 60

Created by

Leon Ward’s BurnIt
Personal trainer

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