K-Rock is all about High intensity, great form and challenging yourself with more rounds. Get ready to sweat and work hard through various style of AMRAP sets (as many rounds or reps as possible). Perform as many reps or rounds of a given list of exercises (aerobic & anaerobic) in a pre-determined period of time. Work through AMRAP sets of varied time increments from 4-20 minutes. Goal is focus on intensity, working as hard as you can during each given AMRAP and recover during "break periods" in between each AMRAP set. Involves both strength training & cardiovascular exercises. Various equipment can be used: Kettlebells, Resistance Bands, Wall Balls, Speed Ropes, Body Weight and various pieces of cardio equipment.