This workout is tough but it is also a great use of your time and will help you build some lean muscle and burn a lot of calories to aid with weight loss at the same time. You’re going to be doing three six-minute AMRAPs, which is the As Many Reps As Possible protocol, before the time runs out. Rest for two minutes before starting the next.
6-Minute AMRAP
Alternating DB Snatch x 10
Begin with one dumbbell on the ground between your legs. Squat down and grab the weight. Drive up through your hips, generating momentum to pull the dumbbell towards the ceiling in one motion, finishing overhead in full lockout. Squat down and return the weight to the start position.
Burpee Over Dumbbell x 12
These can be step-up and step-down burpees and even step over. But for the perfect form, lay your dumbbell on the ground beside you and drop into a press-up position. Lower your chest to the ground, hop your legs back in and jump laterally over the dumbbells. Repeat on the other side, alternating until all reps are complete.
2-Minute Rest
6-Minute AMRAP
Dumbbell Overhead Squat x 12
Press a pair of dumbbells overhead, locking your arms out and standing with your feet slightly wider than your shoulders. Push your hips back and bend your knees, squatting until your thighs are parallel to the floor. Maintaining an upright torso, drive your heels into the floor to push up to the start.
Burpee Over Dumbbell x 12
These can be step-up and step-down burpees and even step over. But for the perfect form, lay your dumbbell on the ground beside you and drop into a press-up position. Lower your chest to the ground, hop your legs back in and jump laterally over the dumbbells. Repeat on the other side, alternating until all reps are complete.
2-Minute Rest
6-Minute AMRAP
Devil Press x 10
Drop down into a press-up position holding your dumbbells, and perform a burpee. As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead. Lower under control and repeat.
Burpee Over Dumbbell x 12
These can be step-up and step-down burpees and even step over. But for the perfect form, lay your dumbbell on the ground beside you and drop into a press-up position. Lower your chest to the ground, hop your legs back in and jump laterally over the dumbbells. Repeat on the other side, alternating until all reps are complete.
