ALL LEVELS / AMRAP barbell workout / 15 minutes
Equipment: Barbell
Earlier this month, we challenged you with a dumbbell EMOM. Now, it’s the barbell’s turn, but with a twist. Instead of EMOM’s steady minute-by-minute grind, we’re going all in with an AMRAP: as many rounds as possible. Think of it as EMOM’s more chaotic cousin. Still HIIT, still tough, but with no built-in breaks.
This AMRAP barbell workout keeps it simple: 3 exercises, performed back-to-back, each with a different number of reps, and no rest in between. The mission? Complete as many rounds as you can in 15 minutes.
- Barbell deadlift
- Barbell bent-over row
- Barbell push press
Grab that barbell and let’s do this!
WORKOUT SETUP
- 3 exercises
- Different reps per exercise
- No rest between rounds
- AMRAP (as many rounds as possible)
- 15 minutes
- Equipment: Barbell
WORKOUT EXERCISE LIST
As many rounds as possible
1 – BARBELL DEADLIFT
10 reps
- Stand behind the bar with your feet hip-width apart. The feet should be close to the bar.
- From here, bend your knees slightly and push your hips back to bend down and grab the bar, keeping your back straight.
- Once you have the bar, keep your back straight, engage your core, and drive your hips forward and up, returning to a standing position.
- Maintain a stable shoulder and core position throughout the movement.
- When you have a full hip extension, keep everything engaged as you slightly bend the knees and reverse the move to lower the bar (either back to the floor or a low hang position).
- Repeat.
2 – BARBELL BENT-OVER ROW
8 reps
- Stand with your feet shoulder-width apart and grip the barbell just wider than your shoulders.
- Bend your knees slightly and hinge at the hips, keeping your back flat and chest up.
- Pull the barbell toward your lower chest or upper stomach, squeezing your shoulder blades together.
- Lower the bar under control back to the starting position and repeat.
3 – BARBELL PUSH PRESS
6 reps
- With your feet shoulder-width apart, grab the barbell.
- Place the bar on the front of your shoulders.
- Drop into a shallow squat.
- Then, press up using your heels while simultaneously driving the bar above your head, keeping your arms straight.
- Lower the bar to your chest.
- Repeat.
Hungry for more challenges after this AMRAP barbell workout? Find them below:
- 30-min back strength workout
- 20-min EMOM dumbbell workout
- 15-min cardio workout
- 25-min full-body Halloween workout
- 15-min ladder challenge for strength
- 24-min 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
