The Twenty Minute Marriage/Prototype

Twenty minutes. Every morning.

Your streak
Today’s 20 minutesReady with your kit
Kickstand Legs + Ballistic Row AMRAP
20 min · AMRAP

Full-body strength endurance with lower-body emphasis, back work, and anti-rotation core training

See the full workout →

How it runsMove continuously through the full round for 20 minutes; rest as needed while preserving form.

The round

  1. 6/side
    Kickstand deadlift into kickstand squat

    Deadlift with the working leg forward, clean the weight into goblet position, then squat.

  2. 12
    Ballistic alternating rows

    Switching hands at the top of each pull

  3. 12
    Alternating front-rack lunges
  4. 12
    Plank pass-throughs / plank pull-throughs
Your loadsKB 35 / 53 lbDB 20 / 30 / 40 lb
Up next: The One-Bell Beatdown · Aug 5▶  Demo video coming soon

Find a workout

17 workouts for your kit

Your kit  KB 35/53 lb · DB 20/30/40 lb · Bench / step · Pull-up bar · Dip bars

The Full Body Five
20 min · EMOM · KB or DBReady
Full Body with a Shoulder Pump
20 min · EMOM · KB or DBReady
Full Body with a Chest & Triceps Pump
20 min · EMOM · DumbbellReady
Full Body with a Back & Biceps Focus
20 min · Tabata · DumbbellReady
Full Body with a Chest & Triceps Focus
20 min · EMOMReady
The Unbroken Complex
20 min · AMRAP · KB or DBReady
Full Body with an Upper-Body Grinder
20 min · AMRAP · DumbbellReady
Full Body with a Chest & Glute Focus
20 min · 40/20 Interval · DumbbellReady
Full Body with an Arms Finish
20 min · Double EMOM · DumbbellReady
The One-Bell Beatdown
20 min · AMRAP · Kettlebell · PlannedReady
Buns and Guns
20 min · TabataReady
The Burpee Buy-In
20 min · Double AMRAP · KB or DBReady
10-Minute Arm Pump AMRAP
10 min · AMRAPReady
Body Blender Complex
20 min · AMRAPReady
10-Minute Core Burner EMOM
10 min · EMOMReady
Full Body with a Chest & Lower-Body Focus
20 min · Double EMOMReady
Kickstand Legs + Ballistic Row AMRAP
20 min · AMRAPReady