Body Force Fitness

AMRAP 3×10 is a single Kettlebell workout. You have 3 couplets that you will perform for 10 minutes each.

The Workout

AMRAP 3×10

Complete as many rounds of each couplet as possible in 10 minutes  

1A:  Single Arm Bent Over Row x5 each

1B: Single Arm Push Press x5 each

 

2A: Staggered Stance Deadlift x5 each

2B: Goblet Split Squat x5 each

 

Complete as many rounds as possible in 10 minutes

3: Turkish Get Up x5 each

 

Recommended Weights: 18-22 Kg for Men, 8-14 Kg for Women

How to Perform AMRAP 3×10

Prepare

If you are not familiar with any of the movements in this workout, ask a coach.

Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

 

AMRAP 3×10 Explained

You will one kettlebell for this workout. This is an AMRAP workout, so you will want to try to keep moving through the circuit with minimal amount of rest. Choose a kettlebell that will challenge you but that is not too heavy to require more rest or compromised form.

After you complete a warm-up, grab your kettlebells and start your 16-minute countdown clock. Challenge yourself.

 

Couplet 1: Single Arm Bent Over Row and Single Arm Push Press

The first couplet of AMRAP 3×10 focuses on the upper body with single arm bent over rows and single arm push press. You will perform 5 reps of the bent over row on each side before moving to the push press. Perform 5 reps on each side of the push press then repeat as many rounds as possible for 10 minutes. Rest as needed but try to keep moving. Maintain good form the entire time. If form starts to breakdown switch to a lighter weight.

 

Couplet 2: Staggered Stance Deadlift and Goblet Split Squat

The second couplet in AMRAP 3×10 is focusing on the lower body with staggered stance deadlift and goblet split squats.  Just like in the first couplet, you will complete 5 reps on each side for the staggered stance deadlift before moving on to 5 reps each side of the goblet split squats. Repeat the couplet as many rounds as possible in 10 minutes. Maintain good form through out.

 

Turkish Get Ups

The final round of AMRAP 3×10 is technically not a couplet as it is only one exercise. the Turkish get up is a complex exercise that works the entire body. Form is extremely important, so make sure you choose an appropriate weight. Alternate performing 5 reps per side for the entire 10 minutes.

 

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Watch the Demonstration Video

 

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