←  All workouts

DAY 1

8-7-6-5 Full-Body AMRAP

20 min · AMRAP

Use one kettlebell or one dumbbell for the full workout. If the kickstand swing is too advanced, use a standard Russian swing or kickstand deadlift. Scale single-leg deadlifts to kickstand deadlifts for balance. Remove the twist from rows or thrusters if rotation becomes sloppy. Alternate working sides each round.

How it runsComplete 8 kickstand Russian swings, 7 single-leg deadlifts, 6 single-arm bent-over rows with a twist, and 5 single-arm thrusters with a twist. Perform the sequence on one side, then switch the working side on the next round. Continue alternating sides for 20 minutes.

The round

  1. 8
    Kickstand Russian kettlebell/dumbbell swings
  2. 7
    Single-leg deadlifts
  3. 6
    Single-arm bent-over rows

    A controlled twist.

  4. 5
    Single-arm thrusters

    A twist.

What AMRAP means

AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.

Scaling options

Keep the spine neutral on swings, deadlifts, and rows. Hinge from the hips rather than squatting the weight down. Keep rotation small and controlled on the row and thruster, coming through the rib cage rather than the low back. Finish presses with ribs stacked.

The idea

Minimal-equipment full-body AMRAP; kettlebell or dumbbell; future app/follow-along workout.

←  Back to the library