DAY 22
20-Minute Shoulders + Legs Full-Body AMRAP
Full-body muscular endurance with a strong shoulder and lower-body emphasis, plus rotational and lateral core work.
The round
- 01
Russian twist + press
10 reps. Each rep: twist right, twist left, then press the weight overhead.
- 02
Squat into Arnold press
Right side, 10 reps.
- 03
Squat into Arnold press
Left side, 10 reps.
- 04
Side dips
Right side, 20 reps.
- 05
Side dips
Left side, 20 reps.
- 06
Alternating snatches
20 total reps.
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
Use a lighter load or bodyweight for squats as needed. Perform the Arnold press without the squat if lower-body fatigue is high. Reduce load or range on weighted side dips. Scale snatches to alternating high pulls or a controlled single-arm deadlift-to-press variation if needed.
Back-friendly · McGill method
Keep ribs stacked during presses and Russian twists. Maintain a neutral spine and full-foot pressure during squats. Control the side dips without collapsing through the low back. On snatches, hinge from the hips, keep the weight close, and finish overhead without overextending.
The idea
Six-set full-body AMRAP combining rotational core, unilateral squat-to-press work, weighted lateral core work, and alternating snatches.