These AMRAP CrossFit workouts will create powerful mental and physical conditioning. Included are WODs for beginner, scaled and RX athletes.
FOR ROUNDS/REPS (AMRAP) WODS
When a workouts is scored as “For Reps,” “For Rounds and Reps,” or “Max Reps,” the goal is to complete as many rounds/repetitions as possible (“AMRAP“) within a given amount of time.
This is also known as a “time priority” (as opposed to “task priority“) workout, because the goal is to do as much work as possible in a fixed amount of time.
The score for AMRAP workouts is expressed as the total number of repetitions completed (eg: 303 reps). Scores for AMRAP workouts that include repeating rounds may also be expressed, for simplicity, as the number of completed rounds plus repetitions of the last incomplete round (eg: 10+13).
Example: “AMRAP in 8 minutes, 5 pull-ups, 10 push-ups, 15 double-unders” means on an 8-minute clock, complete the 5 pull-ups, 10 push-ups, then 15 double-unders, then repeat that cycle until time is up. Record your score as the total rounds and repetitions completed by the 8-minute mark. A score of 10 rounds plus 3 pull-ups would be written as 303 reps (or 10+3).
AMRAP CrossFit Workouts – CINDY
- AMRAP in 20 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.
Score is the total number of rounds and reps completed before the 20-minute clock stops.
Good Score for “Cindy” (source)
– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds
Scaling Options
If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion. Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.
Beginner
5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats
AMRAP CrossFit Workouts – FIGHT GONE BAD
- 3 Rounds For Total Reps in 17 minutes
- 1 minute Wall Ball Shots (20/14 lb)
- 1 minute Sumo Deadlift High-Pulls (75/55 lb)
- 1 minute Box Jumps (20 in)
- 1 minute Push Press (75/55 lb)
- 1 minute Row (calories)
- 1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
Train hard and train smart
Score is the total number of repetitions completed in the 3 rounds.
Good Score for “Fight Gone Bad”
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps
AMRAP CrossFit Workouts – Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.
Beginner
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box
AMRAP CrossFit Workouts – THE CHIEF
- Five 3-minute AMRAPs in 19 minutes
- AMRAP in 3 minutes
- 3 Power Cleans (135/95 lbs)
- 6 Push-Ups
- 9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.
Score
– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
Good Scores for “The Chief” (common method)
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds
*For the ‘official’ scoring method, @crossfitbtwb shared how they calculate and compare scores by converting each round’s score to a fraction. For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle. Total score would be sum of the scores from each AMRAP.
AMRAP CrossFit Workouts – Scaling Options
“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level so you can perform unbroken sets throughout the workout.
Beginner
3 Minute AMRAP
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
CHELSEA
- EMOM in 30 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Every minute on the minute (EMOM) for 30 minutes, perform 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.
Score is the number of rounds finished in 30 minutes, with the best possible score being 30 rounds. For the rounds to count, they must be performed every minute on the minute.
If you fall behind the clock, keep going and get as many rounds as possible (AMRAP-style) in the remaining time. Bear in mind, though, that your “Chelsea” score will only count the number of rounds you completed as an EMOM.
Good Scores for “Chelsea”
“Chelsea” is an EMOM type of WOD, which means the goal is to just finish the prescribed work in under a minute for 30 minutes straight. Intermediate athletes should be able to finish all 30 rounds as prescribed.
Scaling
This benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the volume and/or skill level but maintain the same interval structure.
Beginner Option
Every minute on the minute for 20 minutes perform:
3 Jumping Pull-Ups
6 Incline Push-Ups
9 Air Squats
If you fall behind the clock, keep going for 20 minutes and see how many rounds (AMRAP-style) you can complete. Again, your score will only be the number of rounds you completed as an EMOM.
Advanced Option
If you’ve finished “Chelsea” as prescribed in the past, try adding more volume: Add 1 rep to each exercise—i.e., 6 Pull-Ups, 11 Push-Ups, and 16 Air Squats each minute—and see if you can go the full 30 minutes.
BREAK UP/MAKE UP PARTNER WOD
Two Parts (with a Partner)
- Part A: “The Break Up”
- EMOM for As Long As Possible:
- 1st minute: 1 Push Press (125/85 lb) + 1 Burpee
- 2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
- 3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees
- etc…
10 minute Rest
- Part B: “The Make Up”
- 6 Rounds (alternating*) for Time of:
- 5 Squat Cleans (125/85 lb)
- 10 Pull-Ups
- 200 meter Row
*One partner completes a round while the other performs a Max L-Sit, then rests.
Complete part A together, rest exactly 10 minutes, then start Part B together. Score each part separately.
For Part A, each minute on the minute (EMOM) both partners attempt the sequence of Push Press and Power Clean (“Death By” style), adding one rep per movement per minute…until one partner is unable to complete a round. Score is the lower of the two partners’ number of rounds and reps completed.
For Part B, partners alternate rounds (eg. one does a round while other attempts a max duration L-sit then rest). Resting partner will have one attempt to max L-sit (for time) at any point during their rest period. L-sit must be done by placing both hands on 45-lb bumper plates and lifting both feet off the floor with straight legs. Cumulative l-sit time (for both partners – all six rounds) is deducted from the overall time of Part B to determine score.
MARY
- AMRAP in 20 minutes
- 5 Handstand Push-Ups
- 10 Pistols (alternating legs)
- 15 Pull-Ups
On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 5 Handstand Push-Ups followed by 10 Pistols followed by 15 Pull-Ups.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Good Scores for “Mary” (source)
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 13-16 rounds
– Elite: 17+ rounds
AMRAP CrossFit Workouts – Scaling Options
“Mary” is a WOD that requires above-average gymnastics skills: Handstand Push-Ups, Pistols, and Pull-Ups. Scale the skill level of these movements so you can move smoothly throughout this WOD. You’ll lose the intended stimulus of “Mary” if you treat the workout like a skill session.
Intermediate Option
20 Minute AMRAP
2 Handstand Push-Ups
6 Pistols (alternating legs)
10 Pull-Ups
Beginner Option
20 Minute AMRAP
5 Push-Ups
10 Alternating Stationary Lunges
15 Ring Rows
AMRAP CrossFit Workouts – MIKKO’S TRIANGLE
This is a benchmark WOD created for ‘The System’ by CrossFit Games winner Mikko Salo.
- EMOM in 39 minutes
- 1 minute Row
- 1 minute SkiErg
- 1 minute Assault Bike
- 1 minute Rest
- Set a single number of calories and complete that amount of work each minute – every minute.
Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.
Mikko Salo Squat: 7×3 at 180kg
Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).
Scaling
Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.
SPARTAN WARRIOR
- AMRAP in 12 minutes
- Unbroken Barbell Complexes* (35/25 kg)
*Barbell complex consists of One Hang Clean-and-Jerk + One Single-Leg Reverse Overhead Lunge
One completed complex equals one rep. Rest is allowed with the barbell in the overhead or racked position. If the athlete drops the barbell before the time is up, the workout is over. Score is total number of unbroken complexes completed before the clock stops or the barbell is dropped.
The super splat
Scaling
Intermediate
AMRAP in 6 minutes
Unbroken Barbell Complexes (35/25 kg)
Beginner
AMRAP in 6 minutes
Barbell Complexes (35/25 kg) (rest allowed between repetitions)
Advanced
AMRAP in 30 minutes
Unbroken Barbell Complexes (35/25 kg)
AMRAP CrossFit Workouts – 21 GUNS
- AMRAP in 21 minutes
- 400 meter Run
- 21 Push-Ups
- 21 Box Jumps (24/20 in)
- 15 Burpees
- 9 Pull-Ups
Background: This “21 Guns” WOD, designed for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s’ Warriors, past, present and future.”
The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.
WOD with Warriors supports Team Red, White and Blue @teamrwb whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.
RECOVERY DAY FROM CROSSFIT MAYHEM
3 Rounds, For Calories in 34 minutes
- 2 minutes Air Bike
- 2 minutes Rest
- 2 minutes Row
- 2 minutes Rest
- 2 minutes SkiErg
- 2 minutes Rest
