Get ripped like Wolverine with this intense full-body workout that builds strength and explosive power.

Start with a 5-minute warm-up of your choice: jump rope, light calisthenics, or mobility work.

12-Minute AMRAP Workout (As Many Rounds As Possible)

1. 10 reps: Choose one

• Barbell Deadlift (½-¾ bodyweight)
• Dumbbell Romanian Deadlift
• Banded Good Morning
• Regular Good Morning

2. 10 reps: Choose one

• Medicine Ball Slams
• Quick Bodyweight Squats

3. 10 reps: Push-up to Renegade Row

• Push-up
• Row left arm
• Push-up
• Row right arm
• Repeat 5 times

4. 5 reps each side: Transverse Lunge and Chop

• Step out at 45-degree angle
• Chop motion with medicine ball/arms
• Alternate sides

Optional Finisher

• 2-3 sets of Zottman Curls
• 10 reps per arm

Beginner Modifications

• Reduce AMRAP time to 4-6 minutes
• Use lighter weights
• Modify push-ups to knee position
• Remove weights if needed

Cool Down Spend 5-10 minutes stretching major muscle groups and gradually lowering heart rate.

For maximum results:

• Focus on form over speed
• Scale intensity to your fitness level
• Rest when needed
• Stay hydrated
• Give 100% effort during working sets

Related Articles

Previous Articles