AMRAP 4 x 3 min on 3 min off

20 double unders
10 burpee box jump 24/30"
5 DBL KB/DB deadlift

(24min)

Beginner
0.8–1.2 rounds / interval
DU scaled to 40 singles, light load.
Intermediate
1.3–1.8 rounds / interval
Steady pacing and controlled burpee box jump rhythm.
Advanced
1.9–2.4 rounds / interval
Fast DU, crisp transitions, minimal resting.

Goal & Intensity
-The goal is to hit each 3-minute working block with a steady high effort and keep your round times as consistent as possible.
-Build explosiveness, high-end conditioning, and movement quality under fatigue.
-The workout should feel “breathy but controlled,” with your heart rate rising fast and staying high.
-Transitions are quick, but your movement stays clean and repeatable.
-RPE 8–9 by the end of each 3-minute interval — hard effort, but not an all-out sprint.
💡 Coach’s Tip
Use a simple rhythm on the burpee box jump: down–up–jump with no extra hesitation, to keep your pace efficient.
Why this workout?
This session improves metabolic conditioning, lower-body power, and the ability to maintain speed in short, intense intervals. It also trains fast recovery between efforts.