36-Minute Engine Test

Three AMRAPs. Twelve minutes each. Thirty-six minutes of pure sweat. This one’s all about pushing your engine to the max and testing how long you can hold on.

You’ll only need two bits of kit:

• A set of dumbbells
• An erg (SkiErg or C2 BikeErg work best)

Simple setup, not-so-simple workout.

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The Format

An AMRAP = As Many Rounds As Possible. You’ll cycle through the listed moves in each block, again and again, until the 12-minute timer runs out. Then you’ll take a quick 1–2 minute rest, reset, and dive straight into the next one.

Total time: 36 minutes of work (plus rest).

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Block 1: DB + Erg Combo

12-minute AMRAP

• 10 Dumbbell Thrusters
• 10 Dumbbell Walking Lunges
• 10 Push-Ups
• 10 Calories Erg

👉 Start with thrusters, flow straight into walking lunges, drop for push-ups, then finish the round with the erg. Keep transitions tight — dumbbells close to the erg so you’re not wasting time. As soon as you finish, go again.

This block hits everything: legs, lungs, and grit.

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Block 2: Bodyweight Burner

12-minute AMRAP

• 12 Butterfly Sit-Ups
• 12 Air Squats
• 12 Jump Lunges
• 12 Burpees

👉 Nothing but bodyweight here, so expect the heart rate to climb fast. Burpees will be the limiter — pace them just enough so you can keep moving through rounds without blowing up too early.

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Block 3: The Dumbbell Finisher

12-minute AMRAP

• 10 DB Hang Clean & Press
• 10 DB Hang Snatch
• 10 DB Single-Arm Devil’s Press
• 250m Ski (or 500m BikeErg)

👉 A brutal mix of explosive dumbbell movements and a short erg sprint to spike your heart rate every round. Set your DBs right next to your erg so you can flow seamlessly between lifts and cardio.

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Wrap-Up

By the end of these three blocks you’ll have pushed your VO₂ max, muscular endurance, and mental toughness to the limit. It’s sweaty, spicy, and exactly the kind of session that leaves you on the floor in the best way.

36 minutes. 3 AMRAPs. Endless bragging rights.

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