Dumbbell AMRAP 25
Push-ups, burpees, lunges and sit-ups for 25 minutes.
Coach's note
As many rounds as you can in 25 minutes. Six rounds is a good score; the lunges are where it is won or lost, so keep moving on them rather than resting on the sit-ups.
The session
- 1
Push-Up
6 x 5
Hand-release: chest to the floor, lift the hands, push up.
Hands under shoulders, body in one line. Knees down to scale it.
- 2
Burpees
6 x 10
Chest to floor, stand tall. Pace them, do not sprint.
- 3
Walking Lunge
6 x 20
A dumbbell in each hand.
Direct transfer to sandbag lunges.
- 4
Sit Up
6 x 30
Full range trunk flexion.
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 Dumbbell AMRAP 25 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
- HYROX AMRAPTwenty minutes: run, ski, wall balls, carry — repeat.
- Engine BuilderTwelve minutes of row, swing and burpee.
- Bodyweight 20Pull, dip, squat. Twenty minutes with almost nothing to set up.
- Run & Wall BallTwenty minutes alternating 400 metres and 20 wall balls.
- Sled & CarryFifteen minutes of push, pull and carry. No running at all.
- Five StationsThree rounds of five one-minute stations, a minute rest between.
- Long GrindThirty minutes at a pace you could hold for sixty.