WORKOUT 16 - "The Grinder" - AMRAP

Published on 24 February 2026 at 10:43

Focus: Push your muscular endurance and stamina within a set time.

Exercises: Burpee [175], Full Squat [115], Push-Up [21], Mountain Climber [180], Lunge Kicks [158], Plank Jump-ins [198]

BEGINNER

(Approx. 25 min)

Warm-up: 5 min light cardio.

Workout: 20-minute AMRAP.

 

  • Burpee [175]: 5 reps

  • Full Squat [115]: 15 reps

  • Push-Up [21]: 10 reps

  • Mountain Climber [180]: 20 reps (10 each side)

  • Forward Lunge [128]: 10 reps per leg

  • Plank Hop-ins [197]: 8 reps

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 35 min)

Warm-up: 5-7 min dynamic warm-up.

Workout: 30-minute AMRAP.

  • Burpee [175]: 8 reps

  • Jumping Full Squat [117]: 12 reps

  • Push-Up [21]: 15 reps

  • Mountain Climber [180]: 30 reps (15 each side)

  • Lunge Kicks [158]: 8 reps per leg

  • Plank Jump-ins [198]: 10 reps

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 45 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: 40-minute AMRAP.

  • Burpee With Push-Up, Jump, and Reach [176]: 10 reps

  • Jumping Full Squat [117] (max height): 15 reps

  • Clapping Push-Up [31]: 10 reps

  • Mountain Climber [180] (fast): 40 reps (20 each side)

  • Lunge Kicks [158] (explosive): 10 reps per leg

  • Plank Jump-ins [198] (fast & deep): 12 reps

Cool-down: 10 min stretching.

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