20 IN 20

WELCOME TO THE BIG VALUE SERIES

THE 20 IN 20 EDITION
This edition is all about workouts in 20 minutes or under, so
for those short on time or who want something intense, this
workout guide is perfect for you.
From EMOMS to AMRAPS, Circuits to fast paced cardio
pieces, this guide has a little bit of everything to keep you
engaged and working hard
All workouts have been written and practiced by the
360Athletic coaches and we would love to hear your
feedback
You can also join our Virtual Online Training for daily sessions
focusing on S&C, Pilates and Mobility workouts
Feel free to tag @360athletic and use the hashtag
#360athletic on your socials
 KEY
Equipment and Movements
BW = Bodyweight
DB = Dumbbell
BB = Barbell
KB = Kettlebell
ES = Each Side
SA = Single Arm
ALT = Alternating
FFE - Front Foot Elevated
RFE - Rear Foot Elevated
HRPU - Hand Release Push Ups

Type of Workout
AMRAP - As many rounds or reps as possible in the time frame given
EMOM - Every minute on the minute you must perform that given exercise
E2MOM - Every second minute you must perform that given exercise or round
E3MOM - Every thrid minute you must perform that given exercise or round
Ascending Ladder - Reps go up in a ladder format (3,6,9,12.)
Descending Ladder - Reps go down in a ladder format (12,9,6,3)
For Time - You have a certain amount of time to finish the workout

Effort Level
Moderate
Hard
Very Hard
 #01

20 Minute EMOM
Min 1 - 5 SA DB Devil Press (ES)
Min 2 - 12 Burpees over DB
Min 3 - 4 SA DB Man Makers (ES)
Min 4 - Rest

Equipment
1 x DB Moderately Heavy
 #02

20 Minute AMRAP
250m Ski/Bike/Row
12 DB Deadlifts
9 DB Clean and
Press
6 DB Front Squats

Equipment
2 x DBs Moderately Heavy
1 x Ski/Bike/Row
 #03

20 Minute Time
Cap
27/21/15/9/15/21/27
Ski/Rower (cals)
DB Thrusters
*Score is how far you can get down and back up the ladder
before the 20min time runs out

Equipment
2 x DBs Moderately Heavy
1 x Ski/Row
 #04

In 2 Minutes
6 DB Push Ups
4 Dual DB Cleans
x3
*In remaining time MAX
Burpees
2min rest after each round
x5 Rounds in total
**Score is how many burpees you get each round

Equipment
2 x DBs Moderately Heavy
 #05

20 Minute Row
*EMOM 5 Burpees Over Rower
**Score is how many meters you get at the end of the 20min
row

Equipment
1 x Rower
 #06

Death by Burpees
Ascending Ladder
1/2/3/4...
Min 1 - 1 Burpee
Min 2 - 2 Burpees
Min 3 - 3 Burpees
*Score is how far you can make it up the ladder, if you can
make it past 20 minutes keep working

Equipment
None
 #07

20 Minute AMRAP
20cal Ski/Row
15 USA KB Swings
10 Goblet Squats
5 SA KB Push press (es)
*Pick 1 KB you can do all 3 KB exercises on

Equipment
1 x Ski/Row
1 x KB
 #08

6 Rounds for Time

(20min Time Cap)
250m Row
8 BB Deadlifts @ 65%
MAX
6 Burpees over Bar

Equipment
1 x Row
1 x BB @ 65% MAX
 #09

E3MOM
x6 Rounds
20cal Bike
Erg
15 Wall Balls
9 DB Clean

Equipment
1 x Bike Erg
1 x Wall Ball
2 x DBs
 #10

EMOM
Min 1-10
Odd - 15cal Ski + 10 Burpees
Even - Rest
Min 10-20
Odd - 15cal Rower + 10
Burpees
Even - Rest

Equipment
1 x Ski
1 x Rower
 #11

15 Minute
EMOM
3 Power Cleans
3 Front Squats
3 Push Press
*All 3 exercises to be performed in the same minute
** Feel free to use a BB or DBs for this

Equipment
1 x Loaded BB or
2 x DBs
 #12

20 Minute AMRAP
20cal Assault
Bike/Ski
20 Alt DB Snatch
20 Burpees over DB

Equipment
1 x Assault Bike/Ski
1 x DB Moderately Heavy
 #13

5 Rounds for Time or 20min Time Cap

10 Dual KB Cleans
10 Dual KB Front Squats
10 Dual KB Push Press
40m Dual KB Front Rack Carry
*Choose 2 KBs you can perform all 4 exercises with

Equipment
2 x KBs
 #14

5 Rounds for Time or 20min Time

Cap
400m Run
21 KB Swing
12 Burpees over KB

Equipment
2 x KBs
 #15

20 Minute AMRAP
15 Air Squats
10 Push Ups
5 Pull Ups
*After each round 20cal of Row/Ski/Bike

Equipment
1 x Row/Ski/Bike
 #16

6 Rounds for Time

20min Time Cap
15 SA DB Clean and Press (es)
10 SA OH Reverse Lunge (es)
5 SA Burpee Deadlifts (es)

Equipment
1 x DB
 #17

20/18/16/14/12/10/8/6/4/
2
Ski/Row cals
HRPU

Equipment
1 x Ski/Row
 #18

20min AMRAP
20 BB Cleans
20 BB Deadlifts
20 Burpees over Bar
*Pick a weight for the BB you can use for both Clean and
Deadlift

Equipment
1 x Loaded BB
 #19

2000m Row/Ski or 5000m Bike Erg

*Every 250m for Row/Ski or every 1000m for Bike Erg
complete
10 HRPU
10 DB Curls
10 DB Shoulder Press
**Pick a weight for the DB you can use for both curls and
press

Equipment
1 x Row/Ski/Bike
2 x DBs Light/Moderate
 #20

5 RFT
20min Time Cap
6 Dual KB Sumo
Deadlifts
6 Dual KB Cleans
6 Dual KB Lunges (es)
15 HRPU
**Pick a weight for the KB you can use for all without dropping

Equipment
2 x KBs
 THANK YOU
for downloading the 20 in 20 Edition. We hope you find it
useful and learn something new.
Keep an eye out for more 360 editions coming soon
You can also join our Virtual Online Training for daily sessions
focusing on S&C, Pilates and Mobility workouts

TEAM 360ATHLETIC