{"id":44384,"date":"2023-07-17T03:00:00","date_gmt":"2023-07-17T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/11-min-amrap-strength-workout\/"},"modified":"2025-05-16T12:16:56","modified_gmt":"2025-05-16T10:16:56","slug":"11-min-amrap-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/11-min-amrap-strength-workout\/","title":{"rendered":"Workout of the week: 11-min AMRAP strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ AMRAP strength workout \/ 11 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The best thing about strength training is that there are endless ways to approach it<\/strong>. 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.&nbsp;<strong>AMRAP&nbsp;<\/strong>(As Many Rounds As Possible), a type of HIIT workout,&nbsp;<strong>is a great way to develop strength unconventionally.&nbsp;<\/strong><\/p>\n\n\n\n<p>To prove it, we bring you this&nbsp;<strong>AMRAP strength workout<\/strong>. It has&nbsp;<strong>3 exercises<\/strong>&nbsp;and&nbsp;<strong>2 rounds<\/strong>&nbsp;of&nbsp;<strong>5 minutes each<\/strong>. You must do&nbsp;<strong>as many rounds as possible for 5 minutes<\/strong>. Then, you get&nbsp;<strong>1-minute to rest before completing the second round<\/strong>. This workout will take you exactly&nbsp;<strong>11 minutes to complete<\/strong>.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Devil press<\/li>\n\n\n\n<li>Cross leg squats<\/li>\n\n\n\n<li>Russian sit-ups<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready for this AMRAP? Let&#8217;s go!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>AMRAP<\/li>\n\n\n\n<li>3 exercises<\/li>\n\n\n\n<li>2 rounds<\/li>\n\n\n\n<li>5 minutes each round<\/li>\n\n\n\n<li>1-minute rest between rounds<\/li>\n\n\n\n<li>11 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Dumbbells<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>2 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; DEVIL PRESS<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place two dumbbells on the floor roughly shoulder-width apart from each other.&nbsp;<\/li>\n\n\n\n<li>Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor.&nbsp;<\/li>\n\n\n\n<li>Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor.&nbsp;<\/li>\n\n\n\n<li>Finish the move by locking them over your head, with your body fully stretched.&nbsp;<\/li>\n\n\n\n<li>From there, and while holding the dumbbells, get back on the floor for a burpee and repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; CROSS LEG SQUATS<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall with your feet shoulder-width apart<\/li>\n\n\n\n<li>Hold two dumbbells and engage your core.&nbsp;<\/li>\n\n\n\n<li>Now, bring the right leg across you and place it closer to your left side.&nbsp;<\/li>\n\n\n\n<li>Squat down, keeping your back straight.&nbsp;<\/li>\n\n\n\n<li>Control your movement and get back up.<\/li>\n\n\n\n<li>Repeat, switching legs.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; RUSSIAN SIT-UPS<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a supine position, with your legs bent and your feet on the floor hip-width apart.&nbsp;<\/li>\n\n\n\n<li>Grab a dumbbell with both hands horizontally, stretching your arms. That\u2019s your starting position.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Engage the core and perform a full sit-up, bringing your arms overhead.&nbsp;<\/li>\n\n\n\n<li>Return to the starting position, with your core engaged all the time, and repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">After this AMRAP strength workout, you might want to try one of these sessions:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-lower-body-strength-workout\/\">20-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-upper-body-strength-workout\/\">15-min upper-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-metabolic-strength-workout\/\">10-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/14-min-fullbody-hiit-workout\/\">14-min full-body HIIT workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-lowerbody-strength-workout\/\">35-min lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-kinesis-workout\/\">40-min Kinesis workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-barbell-workout\/\">15-min AMRAP barbell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-push-and-pull-strength-workout\/\">20-min push and pull strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-endurance-workout\/\">12-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-metabolic-strength-workout\/\">15-min AMRAP metabolic strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><\/h4>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ AMRAP strength workout \/ 11 minutes Equipment: Dumbbells The best thing about strength training is that there are&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44385,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 11-min AMRAP strength workout","_seopress_titles_desc":"A quick and fun training session, this 11-minute AMRAP strength workout might just be the fastest way to get 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