Workout of the week: 30-min AMRAP workout for strength 

ALL LEVELS / AMRAP workout for strength / 30 minutes

Equipment: Dumbbells & gym mat

By now, you probably know what AMRAP stands for. If you don’t, there’s no need to worry — that’s why we’re here. AMRAP is a popular form of training that stands for “As Many Rounds (or Reps) As Possible”. Since they’re a type of HIIT (High-Intensity Interval Training) training, they’re a great way to make you lift heavier weights and build muscular endurance. 

This AMRAP workout for strength comprises 3 AMRAPs, and its “R” stands for rounds. Each of the AMRAPs has 3 exercises with 10 reps each. The goal is to see how many rounds you can do, considering that the 1st round for all 3 AMRAPs lasts 4 minutes. Then, the 2nd round lasts 3 minutes, and the 3rd and last round for 2 minutes. Between each round, you rest for 1 minute. You also have 30 seconds to rest between AMRAP’s. All combined, this AMRAP workout for strength should take around 30 minutes to complete.  

1st AMRAP

1. Curl to shoulder press
2. Burpees over mat
3. Ab hold

2nd AMRAP 

1. Dumbbell front row
2. Dumbbell sumo curls
3. Single-leg tuck ups

3rd AMRAP 

1. Dumbbell deadlift
2. Dumbbell swing
3. Russian sit-ups

Let’s wrap it up with these AMRAPs! 

WORKOUT SETUP

• 3 AMRAPs (for rounds) 
• 3 exercises in each AMRAP 
• 1st round – 4 minutes 
• 2nd round – 3 minutes 
• 3rd round – 2 minutes 
• 30-sec rest between AMRAPs 
• 1-minute rest between rounds 
• 30 minutes total 
• Equipment: Dumbbells & gym mat 

WORKING OUT FROM HOME? NO PROBLEM

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

• Dumbbells = water bottles filled with water and / or sand

WORKOUT EXERCISE LIST

3 rounds

1st round: 4 minutes
2nd round: 3 minutes
3rd round: 2 minutes

1st AMRAP

1 – CURL TO SHOULDER PRESS

10 reps

• Grab two dumbbells with adequate weight for your fitness level.  
• Standing up straight, have the dumbbells resting at your sides with the palms facing inwards. 
• Slowly raise your forearms forward until your wrist rests above your elbow.
• Now explosively lock out your arms and raise the dumbbells above your head.
• Hold the position for a second and return to the starting point by reversing the motion.
• Repeat.

2 – BURPEES OVER MAT

10 reps

• Stand tall, parallel to the mat and engage the core.
• Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back and land on the floor in a push-up position.
• Drive the hips up rapidly and jump into a squat position. 
• Then, in a single movement, explosively jump over the mat while returning to the upright position. 
• Repeat. 

3 – FLUTTER KICKS

10 reps

• Start by positioning yourself on the exercise mat by making a 45 degrees angle with your back.
• Use your elbows to support you. 
• Extend your legs fully out, as straight as possible.
• Lift your heels off the floor explosively, making up and down movements for 10 reps.

2nd AMRAP

1 – DUMBBELL FRONT ROW

10 reps

• Grab two dumbbells and let them hang in front of you, at your arms-length, palms facing your body and shoulder-width apart.
• Inhale, and engage your core while keeping your back straight. Your chest should be proud, and you should be looking forward. 
• Lift the dumbbells straight up toward the chin. Elbows should lead the movement, and your arms shouldn’t go higher than parallel to your shoulders. 
• Pause at the top before getting back to the starting position.
• Repeat. 

2 – DUMBBELL SUMO CURLS

10 reps

• Grab two dumbbells and hold them with both hands. You should stretch your arms, and the dumbbells should be in front of your waist.
• Feet apart (about twice your shoulder width) with your toes pointing out slightly. 
• Lower your body as far as you can, hips back and knees bent. That’s the starting position.
• Now, perform a curl by bringing the dumbbells all the way up to your shoulders by bending your elbows.
• Maintain the sumo squat position while you repeat the curls 10 times.

3 – SINGLE-LEG TUCK UPS

10 reps

• Lay down on your back, legs stretched and arms by your side.
• Crunch forward while bringing one knee close to the chest.
• The opposite foot stays straight and touches the ground.
• Finish with hands down by foot that you bring close to the chest.
• Repeat.

3rd AMRAP

1 – DUMBBELL DEADLIFT

10 reps

• Begin in a standing position, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your low back, hold the dumbbells by your side.
• Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.
• At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.
• Repeat.

2 – DUMBBELL SWING

10 reps

• Hold two suitably weighted dumbbells.
• Hinge your hips and get to a squat position to initiate the swing movement.
• Rapidly drive hip extension to swing the dumbbells upwards.
• Control the downswing with a hip hinge, swinging the dumbbells between the legs and returning to that squat position.
• Repeat.

3 – RUSSIAN SIT-UPS

10 reps

• Start in a supine position, with your legs bent and your feet on the floor hip-width apart. 
• Grab a dumbbell with both hands horizontally, stretching your arms. That’s your starting position.  
• Engage the core and perform a full sit-up, bringing your arms overhead. 
• Return to the starting position, with your core engaged all the time, and repeat. 

Happy with this AMRAP workout for strength? There are more workouts to explore:

• 10-min cardio and core workout
• 20-min shoulder strength workout
• 10-min functional bodyweight workout
• 11-min AMRAP strength workout
• 20-min lower body strength workout
• 20-min EMOM strength workout
• 15-min upper-body strength workout
• 20-min cardio workout
• 10-min metabolic strength workout
• 14-min full-body HIIT workout
• 35-min lower-body strength workout
• 40-min Kinesis workout
• 40-min upper body strength workout