20 Minute Functional Fitness WOD
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
- Kettlebell. Use a 16-24 kg kettlebell for the goblet squats, reverse lunges, kettlebell swings and single-arm kettlebell thrusters.
- Box or bench. You’ll need a 20-24 inch box or bench for the box jumps.
- 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
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Another one of your workouts in the tank! This was a tough one. Just when I thought my shoulders would give way, it was time to wreck the legs! I’ll be walking like a noodle today. ?
hehe, my job is done! You’re a champ! Just crushing these workouts.