Ready to put in some hard graft? In this workout, devised by regional CrossFit athlete and coach Daine Mitchell, you're going to be working across three separate blocks to smoke your entire body using an AMRAP (as many reps as possible) format tied with three separate 'buy-ins' to get you fatigued.
Ideally, you'll need a kettlebell and a dumbbell to hit the workout as prescribed, but if you've got one medium to heavy weight, you can still get involved.
Strongology Smart Dumbbell
"This workout takes explosive functional dumbbell movements and mixes them together with low skill gymnastics to create three non-stop AMRAPs that test your pacing and recovery strategies from the beginning," Mitchell explains. "Pace yourself wisely as the aim of this workout is to complete the same amount of repetitions in the third block as you can in the first." The workout takes no longer than 40 minutes and is ideal if you're after a heavy home session. Rest five minutes between each working block. Here's your gameplan:
10 Minute AMRAP:
BUY-IN: 100 alternating dumbbell snatch
Holding a dumbbell in one hand between your legs, squat down until your thighs are parallel to the floor. Drive upwards through your hips and knees and as the dumbbell rises to shoulder height, rotate your hand and push it upwards until your arm is locked out. Squat down and return the weight to the start position. Repeat. Complete the prescribed reps with one arm, then swap sides.
In the remaining time:
30 Skips
Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground.
20 Air squats
Stand with your feet shoulder width apart. Start the movement by bending your knees and sitting back with your hips. Go down as far as you can and quickly reverse the motion back to the starting position. Keep your head up and back straight throughout the move.
10 push-ups
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
10 Minute AMRAP:
BUY IN: 100 goblet lunges
Stand with your legs slightly wider than shoulder-width apart, clasping one kettlebell in both hands in front of your chest with palms facing each other. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat, then change sides.
In the remaining time:
30 skips
Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground.
20 no push-up burpee
From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
10 shoulder press (5 each side)
Stand with your legs shoulder-width apart and a dumbbell in one hand, with your arm bent, above your shoulder. Extend through your elbow to lift the dumbbell directly above you. Lower it back down to your shoulder and repeat.
10-Minute AMRAP
BUY-IN: 100 alternating dumbbell snatch
Holding a dumbbell in one hand between your legs, squat down until your thighs are parallel to the floor. Drive upwards through your hips and knees and as the dumbbell rises to shoulder height, rotate your hand and push it upwards until your arm is locked out. Squat down and return the weight to the start position. Repeat. Complete the prescribed reps with one arm, then swap sides.
In the remaining time:
30 skips
Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground.
20 bodyweight squats
Stand with your feet shoulder width apart. Start the movement by bending your knees and sitting back with your hips. Go down as far as you can and quickly reverse the motion back to the starting position. Keep your head up and back straight throughout the move.
10 push-ups
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
Like this article? Sign up to our newsletter to get more delivered straight to your inbox
Need some positivity right now? Subscribe to Esquire now for a hit of style, fitness, culture and advice from the experts
