Workout Routine

Free

AMRAP - Full Body - BW+Rings+KB

by Matt_108

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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.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

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

4×5+

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

4×5+

glute bridge

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

glute bridge

3×30 s

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

4×5+

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

4×5+

L-Sit

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

L-Sit

3×30 s

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

4×5+

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

4×5+

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

3×5+

push-ups

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

push-ups

3×10+

Day 3 - Olympic Rings

Ring Chinups

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

Ring Dips

4×5+

Pistol Squat

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

Pistol Squat

4×10+

Elephant Walk

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

Ring Rows

3×10+

Copenhagen Plank

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

Copenhagen Plank

3×30 s

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

3×5+

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

3×5+

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

4×5+

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

4×5+

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

4×5+

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

3×5+

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

6×5+

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

5×5+

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

6×5+

push-ups

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

push-ups

2×10+

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

5×5+

Cossack Squat

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

Cossack Squat

2×5+

clean and press

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

clean and press

2×5+

suitcase carry

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

suitcase carry

2×5+