AMRAP. It stands for As Many Repetitions or Rounds as Possible, and you either love this style of WOD or you hate it. Well, maybe hate is a strong word, but AMRAP workouts can get seriously spicy. AMRAP workouts are a great way to monitor and track your improvements over time, so make sure you jot down your score and redo the WOD in the future. Whilst some may use these WODs to moderate their pace, which of course is important, with our selection of AMRAP workouts below, the goal is simple: Keep moving and give it your all.
6 AMRAP Workouts to Try at the Box
1. Take a Step Back in Time…
… to the 2015 CrossFit Open workout 15.3. The best way to describe this workout is intense. It gets the heart rate up, and either your legs or lungs (or both, if you’re a real machine) will burn. The workout is a 14-minute AMRAP of 7 muscle-ups, 50 wall ball shots (9kg ball for men and 6kg ball for women), and 100 double-unders. There are scaled options, so even if you’re not proficient in these movements, substitute and have a go! Don’t stop — your score is the number of rounds and repetitions.
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2. Can You Beat Tia-Clair?
This AMRAP is from 2017 and 2018 CrossFit Games champion Tia-Clair Toomey. It’s a good mix of gymnastic movements and functional cardio. With only 7 minutes and 4 different movements, this workout will go super fast, but that doesn’t mean it won’t make you sweat. Tia-Clair got just over 4 rounds — see what you can get. In 7 minutes, complete AMRAP of 15 kettlebell swings (Tia-Clair did 24kg — choose your weight), 12 box jumps, 9 toes-to-bar, and 6 strict (or kipping, if you need to scale) hand-stand push-ups. Good luck!
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3. Always a Classic
Functional fitness has evolved beyond the original “girls” workouts, but they are infamous classics for a reason. Deceptively simple, Cindy is a 20-minute AMRAP-style WOD that will test your overall strength, endurance, and mental toughness. Take the time you will need to pace yourself, but don’t go too easy! In 20 minutes, complete AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. An added bonus of this workout is that you don’t need a lot of equipment — perfect if you’re tight on space.
4. Moving on Up
This AMRAP is courtesy of Rich Froning’s CrossFit Mayhem. It’s unique in that it features an ascending ladder of repetitions, which kind of makes it fun, or perhaps deadly. This workout, whilst only 12 minutes, will be a grind and one that you’ll need to hold on for. For 12 minutes, complete AMRAP of an ascending ladder 3-6-9-12-15 and so on of box jump-overs and dumbbell snatches (35kg for men and 22kg for women, or your weight of choice). See how many rounds you can get.
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5. Barbell Burner
You only need one barbell for the entire workout, no other equipment. This benchmark WOD is called Incredible Hulk, perhaps because of the incredible arm and shoulder pump you will have post-WOD. Whatever the reason, this one’s going to burn. Be strategic and drop the bar as you deem appropriate, or your grip, even your forearms, are liable to go. Don’t forget to breathe, and remember good form. In 20 minutes complete AMRAP of 5 deadlifts (52kg for men and 34kg for women), 5 hang power cleans, 5 front squats, 5 push press, and 5 back squats. The same barbell is used for the entire workout, so scale as necessary.
6. Death by Burpees
We saved this fun one for last. It sounds easy – 1-minute AMRAP! But how about when the movement is burpees over the bar? A few years ago, four-time CrossFit Games champion Mathew Fraser launched a challenge encouraging people to see how many burpees over the bar they could complete in 1 minute. Now it’s your turn. Grab a mate and give it a go.
Which one of these AMRAP workouts will you try first? Tell us in the comments section below!
