D20 - Full Body


  • Number of Rounds: 4
  • Timed Parameters: Variable intervals each round (30s work/30s rest, 40s work/20s rest, 50s work/10s rest, 45s work/15s rest).


  • Dumbbell Movement 1: Squat to Press
  • Bodyweight Movement 2: Reverse Lunges
  • Dumbbell Movement 3: Alternating Dumbbell Snatch
  • Cardio (based on d20 roll):
    • 1-5: High Knees (increase to 50s work if roll is 1-3)
    • 6-10: Chair Step-Ups (perform step-ups rapidly if roll is 6-8)
    • 11-16: Fast Feet (add high knees every 5 seconds if roll is 11-13)
    • 17-20: Rest

SideQuests (Roll the dice before each round to activate one)

  • Strength Surge (Roll 1-5): Increase the weight for Squat to Press this round.
  • Endurance Push (Roll 6-10): Repeat the same cardio for an additional 20 seconds this round.
  • Plyometric Power (Roll 11-16): Include jump squats in the Reverse Lunges this round.

Skill Notes

  • Squat to Press: Focus on a controlled squat, holding the dumbbells at shoulder height. As you rise, smoothly transition into a press. For an additional challenge, add a pause at the bottom of the squat.
  • Reverse Lunges: Step backward into the lunge, ensuring the front knee does not pass the toe. For a greater challenge, add a jump to switch legs, or for a lower impact, perform without the jump and focus on depth and stability.
  • Alternating Dumbbell Snatch: From a squat position, explosively lift the dumbbell overhead, alternating arms each time. To reduce intensity, limit the lift to shoulder height and press to overhead as separate actions.
  • High Knees: Drive your knees up towards your chest, increasing intensity with speed. To decrease intensity, focus on height rather than speed.
  • Chair Step-Ups: Use a sturdy chair to perform step-ups. Increase the pace for more intensity, or slow down and focus on the full extension of the leg for lower intensity.
  • Fast Feet: Run in place with quick, short steps. Intensify by adding periodic high knees or simplify by focusing solely on speed without the additional high knee lifts.
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