D20 Workout - Full Body


  • Number of Rounds: 4
  • Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).


  • Dumbbell Movement 1: Thrusters (Squat to Overhead Press)
  • Bodyweight Movement 2: Burpees
  • Dumbbell Movement 3: Weighted Toe Touches
  • Cardio (based on d20 roll):
    • 1-5: High Knees (add a twist if roll is 1-3 for core engagement)
    • 6-10: Shuttle Runs (increase distance if roll is 6-8)
    • 11-16: Squat Jumps (add a full 180-degree turn if roll is 11-13)
    • 17-20: Rest

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

  • Power Play (Roll 1-5): Increase the weight for Thrusters.
  • Speed Challenge (Roll 6-10): Attempt to complete more burpees than the previous round.
  • Agility Master (Roll 11-16): Add agility drills into the rest periods (like quick feet or ladder drills).

Skill Notes

  • Thrusters: Start in a squat position with dumbbells at shoulder height. As you rise from the squat, use the momentum to press the dumbbells overhead. Focus on a fluid motion from squat to press.
  • Burpees: Start standing, drop to a squat with hands on the ground, kick your feet back into a plank, perform a quick push-up, then jump back into a squat and leap upwards.
  • Weighted Toe Touches: Lie on your back, legs extended straight up. Reach up with both hands holding a dumbbell, touching your toes, focusing on using your core to lift your upper body.
  • High Knees: Run in place with knees lifting towards the chest. Adding a twist targets the obliques, enhancing core activation.
  • Shuttle Runs: Set two points a few meters apart and sprint between them, turning quickly at each point. Extending the distance increases the cardiovascular challenge.
  • Squat Jumps: Perform a regular squat, then jump up explosively. Adding a turn requires balance and increases the difficulty.
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