Coach Kazzafi demonstrating dumbbell manmaker exercise for the libraryConditioning

MetCon – 16.08.21

Dumbbell Man Maker By Coach K

CrossFit Style HIIT Routine

**Click on the exercise names for a video demo.

Warm up – 4 Rounds

5 Push ups
5 4-count Burpees
10 steps Bear Crawl

Workout –

As Many Rounds As Possible –

3 Dumbbell Man makers**
15 Sit ups

**If you don’t have a pair of dumbbell or are unable to perform the movement then alternatively you can do,

5 Push ups
5 Dumbbell Thruster
5 Dumbbell Rows
15 Sit ups

How to AMRAP

AMRAP stands for As Many Rounds As Possible. Complete the given number of reps for each exercise for as many rounds as humanly possible in the given time. Once the timer starts you stop moving only when the timer stops.


Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 7 min AMRAP
Intermediate – 12 min AMRAP
Advance – 20 min AMRAP

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