Kickstand Legs + Ballistic Row AMRAP
Full-body strength endurance with lower-body emphasis, back work, and anti-rotation core training
▶ Demo video coming soon
The round
- 6/side
Kickstand deadlift into kickstand squat
Deadlift with the working leg forward, clean the weight into goblet position, then squat.
- 12
Ballistic alternating rows
Switching hands at the top of each pull
- 12Alternating front-rack lunges
- 12Plank pass-throughs / plank pull-throughs
What AMRAP means
AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.
Scaling options
Every loaded movement can be performed with either one kettlebell or one dumbbell. For the kickstand deadlift-to-squat, use a lighter load or separate the deadlift and squat if the clean transition is not comfortable. For ballistic rows, substitute controlled alternating bent-over rows without the hand switch. Front-rack lunges can be reverse lunges or goblet lunges. For plank pass-throughs, widen the feet, elevate the hands on a bench, or perform from the knees.
Back-friendly · McGill method
Keep a neutral spine and hinge from the hips on the kickstand deadlift and ballistic rows. Keep the pelvis stable during the row hand switches. On lunges, stay tall and brace before each rep. During plank pass-throughs, keep hips square and avoid rotating through the low back.
The idea
Track total rounds plus reps completed in 20 minutes.