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Conditioning and strength AMRAP

14 Jun 2026 · Alternating blocks · 45 min · Pro

AMRAP
as many rounds as possible: keep cycling through the list until the time is up and count your rounds.
Intervals
work for the set time, rest for the set time, repeat.

Conditioning + strength · 4-4 min · 4 rounds · 2 min rest between rounds

1ConditioningRunRowRunSkiErgRun
2Strength AMRAPSled push 10 mSled pull 10 mWall balls 10Farmers carry 100 m

Equipment: Rower, SkiErg, Sled, Wall ball, Farmers handles

Four minutes of engine, four minutes of Pro strength, two minutes rest. Repeat.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Quadsmain in 4, also in 2
  2. Glutesmain in 3, also in 4
  3. Absmain in 2, also in 5
  4. Hamstringsmain in 1, also in 5
  5. Calvesmain in 2, also in 3
  6. Shouldersmain in 1, also in 4

Hardly touched: Chest, Adductors, Lower back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.

Muscle maps: MuscleMap (MIT)