Workout of the week: 11-min AMRAP strength workout

17th July 2023

ALL LEVELS / AMRAP strength workout / 11 minutes

Equipment: Dumbbells

The best thing about strength training is that there are endless ways to approach it. You can be more conventional, using multiple machines and a simple structure. Or you can play with different types of training to keep the motivation high. AMRAP (As Many Rounds As Possible), a type of HIIT workout, is a great way to develop strength unconventionally. 

To prove it, we bring you this AMRAP strength workout. It has 3 exercises and 2 rounds of 5 minutes each. You must do as many rounds as possible for 5 minutes. Then, you get 1-minute to rest before completing the second round. This workout will take you exactly 11 minutes to complete

  1. Devil press
  2. Cross leg squats
  3. Russian sit-ups

Ready for this AMRAP? Let’s go!

WORKOUT SETUP

  • AMRAP
  • 3 exercises
  • 2 rounds
  • 5 minutes each round
  • 1-minute rest between rounds
  • 11 minutes total 
  • Equipment: Dumbbells

WORKOUT EXERCISE LIST

2 rounds

1 – DEVIL PRESS

  • Place two dumbbells on the floor roughly shoulder-width apart from each other. 
  • Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor. 
  • Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor. 
  • Finish the move by locking them over your head, with your body fully stretched. 
  • From there, and while holding the dumbbells, get back on the floor for a burpee and repeat. 

2 – CROSS LEG SQUATS

  • Stand tall with your feet shoulder-width apart
  • Hold two dumbbells and engage your core. 
  • Now, bring the right leg across you and place it closer to your left side. 
  • Squat down, keeping your back straight. 
  • Control your movement and get back up.
  • Repeat, switching legs.

3 – RUSSIAN SIT-UPS

  • 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. 

After this AMRAP strength workout, you might want to try one of these sessions:

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