Engine Builder
Twelve minutes of row, swing and burpee.
AMRAP
≈ 12 min
3 exercises
Coach's note
15 calories on the rower — about 250 m — then 12 swings and 9 burpees. Six rounds is a good day.
The session
- 1
Rowing
6 sets · 250 m · 1 min
1000m row. Legs-back-arms, target a repeatable split.
- 2
Kettlebell Swing
6 x 12
Explosive hip hinge. Power from the hips, not the arms.
- 3
Burpees
6 x 9
Chest to floor, stand tall. Pace them, do not sprint.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Engine Builder as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore AMRAP workouts
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- Five StationsThree rounds of five one-minute stations, a minute rest between.
- Long GrindThirty minutes at a pace you could hold for sixty.