ALL LEVELS / AMRAP strength workout / 24 minutes
Equipment: Assisted dips machine, kettlebell, Smith machine, dumbbells & gym bench
AMRAP. You’ve probably seen this acronym pop up when searching for workout routines. Despite its intimidating name, AMRAP is just a form of HIIT (High-Intensity Interval Training) where you do as many reps or rounds as possible within a set time. The result? Maximum effort, maximum intensity, minimum time.
Today, we’re going for rounds with this AMRAP strength workout. It consists of 2 AMRAPs, one with 3 exercises and another with 2, each with a set number of repetitions, performed for 3 minutes. You’ll get 1 minute of rest after each. Complete both groups for 2 rounds, and you’ll be done in just 24 minutes.
1st AMRAP
- Dips
- Kettlebell swings
- Smith machine kneeling overhead press
2nd AMRAP
- Dumbbell hip thrusts
- Dumbbell skull crushers
Ready? Let’s conquer this AMRAP!

WORKOUT SETUP
- 2 AMRAPS (as many rounds as possible)
- 3 minutes on, 1 minute off
- 2 rounds
- 24 minutes total
- Equipment: Assisted dips machine, kettlebell, Smith machine, dumbbells & gym bench
WORKOUT EXERCISE LIST
As many rounds as possible
1st AMRAP
3 minutes on, 1 minute off
1 – ASSISTED DIPS
10 reps
- Grip the bars and position your knees on the pad with an appropriate counterweight.
- Engage your core and look forward.
- Lower your body by bending your elbows until your upper arms are about parallel to the floor.
- Push back up without locking your elbows.
- Repeat.
2 – KETTLEBELL SWINGS
12 reps
- Hold the kettlebell with both hands.
- Hinge the hips to initiate the swing movement.
- Rapidly drive your hips forward to swing the kettlebell upwards.
- Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
- Repeat.
3 – SMITH MACHINE KNEELING OVERHEAD PRESS
8 reps
- Set the bar at shoulder height and load it with a challenging weight.
- Kneel under the bar with feet crossed behind you, core tight.
- Grip the bar slightly wider than shoulder-width.
- Press the bar overhead until arms are fully extended.
- Lower back to shoulder level under control and repeat.
2nd AMRAP
3 minutes on, 1 minute off
1 – DUMBBELL HIP THRUSTS
10 reps
- Sit on the floor with your upper back against a bench, knees bent, feet flat.
- Place a dumbbell across your hips and hold it steady.
- Drive through your heels to lift your hips until they’re in line with your shoulders and knees.
- Squeeze your glutes at the top.
- Slowly lower back down and repeat.
2 – DUMBBELL SKULL CRUSHERS
10 reps
- Lie on a bench, holding one dumbbell with both hands above your chest.
- Keeping your upper arms still, bend your elbows to lower the dumbbell toward your forehead.
- Extend your elbows to press the weight back up.
- Repeat.
Ready to find your next challenge after this AMRAP strength workout?
- 15-min front-chain strength workout
- 25-min gluteus medius strength workout
- 12-min metabolic strength workout
- 20-min lat workout for strength
- 30-min chest and triceps workout
- 25-min lower-body strength workout
- 25-min bicep and tricep workout
- 20-min dumbbell compound workout
- 35-min glutes workout
- 15-min core and oblique workout
- 45-min back strength workout
- 100 reps dumbbell strength workout
