This super fun 20 minute functional fitness WOD is a sweaty one. You’ll be putting in 20 minutes of hard work broken into 5 minute segments with 2 minutes rest in between each segment, so you’ll need 26 minutes total to complete this. This workout will challenge your entire body and improve your cardiovascular fitness. Give it a try and see how many reps you can get.

How to do this Workout

When the clock starts, perform 50 goblet squats then do as many (AMRAP = as many reps as possible) burpees as possible until the clock reaches 5 minutes. Rest for 2 minutes. At 7:00, do 50 sit-ups, then as many kettlebell swings as possible until 12:00. Rest for 2 minutes. Follow the pattern for the last two 5 minute portions.

If you’re not comfortable with the KB clean and jerks, I’d recommend doing 25 on each side of a single-arm kettlebell push press or a single-arm kettlebell thruster.

Equipment Needed

1. Kettlebell. Use a 16-24 kg kettlebell for the goblet squats, reverse lunges, kettlebell swings and single-arm kettlebell thrusters.
2. Box or bench. You’ll need a 20-24 inch box or bench for the box jumps.
3. Rowing machine. You’ll need a rowing machine for the max effort row for as many metres as you can get. If you don’t have a rowing machine, you can use an assault bike or treadmill.

Workout Details

In 5 minutes:

• 50 Goblet Squats
• AMRAP Burpees

– 2 minutes rest –

In 5 minutes:

• 50 Sit Ups
• AMRAP Kettlebell Swings

– 2 minutes rest –

In 5 minutes:

• 50 Reverse Goblet Lunges
• AMRAP Box Jumps

– 2 minutes rest –

In 5 minutes:

• 50 single-arm KB Thrusters (25 per side)
• AMRAP Row for Distance

More Workouts to Try

If you’re loving this one, you might like these too:

• 20-Minute Running and Dumbbell Workout
• 20-Minute Dumbell Metcon
• 30 Minute HIIT Workout
• HIIT Strength and Conditioning Workout
• Killer Full-Body HIIT Workout