Workout Routine

AMRAP - Full Body - BW+Rings+KB

by Matt_108

4 times per week, high frequency, full body program, using body weight, rings and kettlebells. Slightly Leg dominant, each day varies in movements while keeping movement patterns consistent.

Workouts

Day1 - Weighted

Weighted Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec

Weighted Dips

4 sets

Weighted Pull-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec

Weighted Pull-up

4 sets

glute bridge

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

glute bridge

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec

bulgarian split squat

4 sets

swing

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec

swing

4 sets

L-Sit

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

L-Sit

3 sets

Day 2 - KB

snatch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec

snatch

4 sets

clean and press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec

clean and press

4 sets

Cossack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

Cossack Squat

4 sets

Suitcase Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec

Suitcase Deadlift

4 sets

Kettlebell Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

Kettlebell Rows

3 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

push-ups

3 sets

Day 3 - Olympic Rings

Ring Chinups

Set
Intensity
Weight
Reps
Rest time
1
5
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec
4
10 +
amrap
120 sec

Ring Chinups

4 sets

Ring Dips

Set
Intensity
Weight
Reps
Rest time
1
5
120 sec
2
5 +
amrap
120 sec
3
5 +
amrap
120 sec
4
5 +
amrap
120 sec

Ring Dips

4 sets

Pistol Squat

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec
4
10 +
amrap
120 sec

Pistol Squat

4 sets

Elephant Walk

Set
Intensity
Weight
Reps
Rest time
1
5
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec
4
10 +
amrap
120 sec

Elephant Walk

4 sets

Ring Rows

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

Ring Rows

3 sets

Copenhagen Plank

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Copenhagen Plank

3 sets

Day 4 - KB

Hip Flexor Chops

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

Hip Flexor Chops

3 sets

Z Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

Z Press

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec

goblet squat

4 sets

Split Stance Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec

Split Stance Deadlift

4 sets

Rack Side Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec

Rack Side Lunges

4 sets

Marching Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

Marching Overhead Press

3 sets

Extra-FullBody Selection for little time

Weighted Pull-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec
5
–
–
5 +
amrap
120 sec
6
–
–
5 +
amrap
120 sec

Weighted Pull-up

6 sets

Weighted Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec
5
–
–
5 +
amrap
120 sec

Weighted Dips

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec
5
–
–
5 +
amrap
120 sec
6
–
–
5 +
amrap
120 sec

bulgarian split squat

6 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec

push-ups

2 sets

swing

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec
4
–
–
5 +
amrap
120 sec
5
–
–
5 +
amrap
120 sec

swing

5 sets

Cossack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec

Cossack Squat

2 sets

clean and press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec

clean and press

2 sets

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec

suitcase carry

2 sets