{"id":114028,"date":"2025-10-13T05:00:00","date_gmt":"2025-10-13T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=114028"},"modified":"2025-10-16T11:50:06","modified_gmt":"2025-10-16T09:50:06","slug":"24-min-amrap-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/24-min-amrap-strength-workout\/","title":{"rendered":"Workout of the week: 24-min AMRAP strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ <\/strong>AMRAP strength workout \/ 24 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Assisted dips machine, kettlebell, Smith machine, dumbbells & gym bench<\/p>\n\n\n\n

<\/div>\n\n\n\n

AMRAP.<\/strong> 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)<\/strong> where you do as many reps or rounds as possible within a set time. The result?<\/strong> Maximum effort, maximum intensity, minimum time.<\/strong><\/p>\n\n\n\n

Today, we’re going for rounds with this AMRAP strength workout<\/strong>. It consists of 2 AMRAPs<\/strong>, one with 3 exercises and another with 2,<\/strong> each with a set number of repetitions, performed for 3 minutes<\/strong>. You’ll get 1 minute of rest after each<\/strong>. Complete both groups for 2 rounds<\/strong>, and you’ll be done in just 24 minutes<\/strong>.<\/p>\n\n\n\n

1st AMRAP<\/strong><\/p>\n\n\n\n

    \n
  1. Dips <\/li>\n\n\n\n
  2. Kettlebell swings <\/li>\n\n\n\n
  3. Smith machine kneeling overhead press <\/li>\n<\/ol>\n\n\n\n

    2nd AMRAP<\/strong><\/p>\n\n\n\n

      \n
    1. Dumbbell hip thrusts<\/li>\n\n\n\n
    2. Dumbbell skull crushers <\/li>\n<\/ol>\n\n\n\n

      Ready? Let’s conquer this AMRAP!<\/strong><\/p>\n\n\n\n

      \"evo<\/a><\/figure>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT SETUP<\/h2>\n\n\n\n
        \n
      • 2 AMRAPS (as many rounds as possible)<\/li>\n\n\n\n
      • 3 minutes on, 1 minute off<\/li>\n\n\n\n
      • 2 rounds<\/li>\n\n\n\n
      • 24 minutes total<\/li>\n\n\n\n
      • Equipment: Assisted dips machine, kettlebell, Smith machine, dumbbells & gym bench<\/li>\n<\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        As many rounds as possible<\/strong><\/p>\n\n\n\n

        <\/div>\n\n\n\n

        1st AMRAP<\/h3>\n\n\n\n

        3 minutes on, 1 minute off<\/p>\n\n\n\n

        <\/div>\n\n\n\n

        1 – ASSISTED DIPS<\/h4>\n\n\n\n

        10 reps<\/strong><\/p>\n\n\n\n

          \n
        • Grip the bars and position your knees on the pad with an appropriate counterweight.<\/li>\n\n\n\n
        • Engage your core and look forward.<\/li>\n\n\n\n
        • Lower your body by bending your elbows until your upper arms are about parallel to the floor.<\/li>\n\n\n\n
        • Push back up without locking your elbows.<\/li>\n\n\n\n
        • Repeat.<\/li>\n<\/ul>\n\n\n\n