INT / ADV | Build & Burn AMRAP

  • AMRAP = As Many Rounds (or Reps) As Possible
  • Metcon = Metabolic Conditioning

Today's WOD is a 45-Min metcon AMRAP. We build, and we burn. The rep count is low at 10 reps per exercise to keep your momentum high. I want you focused, engaged, sweating, and mentally worn out by the end. This is a simple workout with only six exercises, so no excuses on not giving it everything. I also wanted to write a challenging workout for rosters who have limited equipment.

You'll need:

  • One kettlebell (you can also use your ruck in a similar fashion to a KB)
    • If you have a choice of KB weights, 25lb+ for under 150lbs, 35lb+ for over 150lbs bodyweight is preferred.
  • A jump rope (pretend also works just fine - the goal is an elevated HR)
  • A runway of at least 10 feet for lunges

What's the difference between Hard Count and Each Side?

Hard Count is used for unilateral exercises that use one side, like a leg, and then the other. A great example is a Russian Twist where you must twist to both the left and the right to count 1 rep.

Each Side is when you need to complete all the reps on one side before completing all the reps on the other side.

WARM UP - 1 x Round


10 reps Kettlebell Clean - One Arm EACH SIDE
10 reps Lunge with Power Skip


10 reps

Kettlebell Swing - One Arm


10 reps

Kettlebell Goblet Squat

10 reps

Kettlebell Windmill EACH SIDE

10 reps

Burpee with Push Up


1:00 - 2:00 REST & RESTART


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