This is a heavy club workout targeting the shoulders.

Start each round every minute on the minute (EMOM), perform the exercises listed below as a flow, and try to complete them as quickly as possible to maximise the rest before the next round starts (always maintaining good form).

Each round should last between 30-45 seconds.

If you’re quicker, add an additional weight plate; if you’re slower, remove a weight plate.

Power through AMRAP in 20-minutes.

  1. Shield cast
  2. Arm cast
  3. Shoulder cast
  4. Advanced shoulder cast
  5. Side push press
  6. Iron cross rotation
  7. Reverse mill
    Change sides

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Dan Clay

The Dangerously Fit Academy offer cutting edge education and equipment in the area of unconventional training, functional fitness and conditioning using the most effective principles and training tools. Our online platform includes; videos, articles, courses, workshops and certifications utilising alternative strength training tools like kettlebells, Bulgarian bags, power bags, steel maces, steel clubs, battle rope, aqua bags, suspension straps and more!