This Workout is Killing Me – A True AMRAP Test
If you like your workouts intense and relentless, this one is for you. This Workout is Killing Me is an AMRAP (As Many Rounds As Possible) challenge designed to push strength, endurance, and mental toughness to the absolute limit. Every movement tests your grip, power, and ability to keep going when your body tells you to stop.
This WOD isn’t just a test of strength—it’s a grind. Whether you’re swinging kettlebells, burning through burpees, or pushing through those tricep dips, your goal is simple: Get as many rounds as possible before time runs out.
The AMRAP Breakdown
You’ll be cycling through as many rounds as possible of the following:
- 30 Kettlebell Deadlifts – Grip tight, engage your hamstrings, and move with power.
- 40 Curls (20 each arm) – Your arms will feel this one—focus on control.
- 15 Tricep Dips – Strengthen the arms and shoulders while keeping the core engaged.
- 25 Burpees – No shortcuts. Chest to the ground, explode up, and keep moving.
- 25 Push-ups – Keep your form solid; no half-reps here.
- 20 Three-Punch Combinations – Quick, powerful strikes. Speed and precision matter.
- 250-Meter Row – Finish strong, push through, and catch your breath just enough to start again.
The clock doesn’t stop, and neither should you.
How to Survive This AMRAP
- Pace yourself early – This workout is a marathon, not a sprint.
- Focus on form – Bad reps slow you down and waste energy.
- Break up the reps smartly – Try sets of 10 for curls and push-ups if needed.
- Keep moving – Rest just long enough to maintain good reps, but don’t let the clock get ahead of you.
- Push through the mental wall – You’ll hit a point where you want to stop. That’s where you get stronger.
Why You’ll Love This WOD
- Total-body challenge – Strength, cardio, and endurance in one workout.
- No weak links – Every major muscle group gets tested.
- Scalable for all levels – Adjust weights, reps, or modify movements if needed.
- High-intensity, high-reward – This workout builds power and resilience.
The Challenge
How many rounds can you complete?
- Beginners: Aim for 2-3 rounds
- Intermediate: Push for 4-5 rounds
- Advanced: Can you get 6+ rounds before time runs out?
Try it, then tag @AcademySelfDefense and tell us how you did!
Ready to Take Your Training Further?
Join the GRIT Program at ASD and get two weeks free of group fitness that pushes limits every day.