Workout of the week: 24-min AMRAP strength workout

6th October 2025

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.