D-Ball Decimator 24 Minute AMRAP Workout

Need a quick metabolic conditioning workout that builds functional muscle, stamina, and strength while improving integration between the upper and lower body? Below is a variation and scaled version of the D-Ball Decimator workout.

AMRAP: 24 Minutes

Equipment: D-Ball – Women 40-70lb. Men 60-100lbs, BikeErg (AirBike), Jump Rope

Muscle Groups: Quads, Glutes, Hamstrings, Core, Shoulders, Calves

Warm-up:

5min SkiErg, Bike, or Jog
Dynamic Movement Prep: World Greatest x 5e, Reverse Lunge with OH Reach x 5e, Arm Circles Forwards/Backwards x 10e, Air Squats x 15, Light D-Ball Thrusters x 10

Workout: (24-Min AMRAP)

10 D-Ball Cleans

10 Over the Shoulder (5 each)

10 D-Ball Front Squat to OH Press

15 Cal Bike Erg

50 JumpRope Double Unders or 100 Single Unders

REPEAT for 24 Minutes

Cooldown:

Light Jog or Walk: 5 minutes to gradually lower heart rate.
Static stretching that focuses on the adductors, quads, hip flexors, hamstrings, and calves. Hold and breathe through each stretch for 20-30 seconds.

About the Author: Jeremy Shore, CSCS, PES, CPT, CES

Jeremy is an Education and Marketing Advisor to D-Ball. As a Strength and Conditioning Specialist, Educator, and Presenter, Jeremy has served as the Director of Education to global fitness brands including Matrix Fitness, Dynamax Medicine Balls, Trigger Point Performance, and Hyperwear. He has been an expert contributor to Men’s Health Magazine, Reebok, and Livestrong. Jeremy is the creator and host of the Men’s Health DVDs, The 15 Minute Workout, The Muscle System Workout, Muscle After 40, and the Runner’s World RUN360 training system. As a fitness expert Jeremy has made appearances on The Doctors and The Rachael Ray Show, and presented at global fitness expos including IDEA, IHRSA, ASIA FIT, and SCW. He is the Founder of Strength To Serve Inc., mobilizing the fitness industry to serve local nonprofits.