Log in to BOXROX Pro

10 Weakness Destroying AMRAP Workouts for CrossFit Scaled and Foundations Athletes

Eliminate your weaknesses with these challenging CrossFit workouts.

Add these AMRAP Workouts into your training.

1 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.

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

Good Score for “Fight Gone Bad”
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

crossfit group classesSource: Stevie D Photography

Tips and Strategy

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Balls in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

Intended Stimulus

“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

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

2 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

bodyweight emom workoutsSource: Photo courtesy of CrossFit Inc.

Tips and Strategy

“Mary” is a WOD where you should go mostly unbroken. The workout is nicely divided into upper body pushing (Handstand Push-Ups), lower body (Pistols), and upper body pulling (Pull-Ups), making major muscle fatigue less of a factor. (In contrast, you’d need to do several small sets in a WOD like “JT” where the three exercises all require upper body pushing: Handstand Push-Ups, Ring Dips, and Push-Ups.)

Intended Stimulus

“Mary” should feel really physically challenging. You’ve got 3 difficult gymnastics movements to perform and even though there aren’t any monostructural cardiovascular movements in this WOD (Running, Rowing, Jump Rope, etc.) you should feel your lungs burning thanks to your speed. Don’t use “Mary” as a time to work on your gymnastic skills–you’ll lose “Mary’s” benefit if you stare at the wall for minutes at a time, waiting for a Handstand Push-Up to happen.

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 (see: Handstand Push-Up Scaling | Pistol Scaling | Pull-Up Scaling) 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

3 DECK OF FITNESS

AMRAP in 20 minutes

Pull a random card and perform the number of reps of the corresponding movement for that card.

  • Hearts = Push-Ups
  • Spades = Jump Lunges
  • Diamonds = Sit-Ups
  • Clubs = Air Squats
  • Jokers = 15 Burpees

Where:

  • Aces = 1 rep
  • Jack = 11
  • Queen = 12
  • King = 13 reps

Start a 20-minute clock and immediately pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of Spades, perform 7 Jump Lunges. Draw another card and perform the corresponding movements as many rounds as possible in 20 minutes.

Score is the total number of repetitions completed before the 20-minute clock expires.

4 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, @beyondthewhiteboard 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.

Tips and Strategy

Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

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 (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats

Rest 1 minute. Repeat 5 times.

5 THREE WISE MEN

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

  • 5 Hang Squat Snatches (135/95 lb)
  • 10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

  • 10 Power Cleans (135/95 lb)
  • 20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

  • 15 Box Jump-Overs (24/20 in)
  • 30 Wall Ball Shots (20/14 lb)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each.

Score is the cumulative total number of reps completed for all three parts of the workout.

Scaling

Rx weights are shown above
The “Scaled” version uses a 95/65 lb barbell
The “Elite” version uses a 185/135 lb barbell

group class vs pt crossfitSource: Stevie D Photography

6 ASGARD STRENGTH

AMRAP in 19 minutes

From 0:00-8:00, EMOM of:

  • 2 Asgard Complexes (2×20/16 kg)*

Rest 3 minutes

From 11:00-19:00, AMRAP of:

  • Asgard Complexes (2×20/16 kg)*

*1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift

Every minute on the minute perform two repetitions of the Asgard strength complex and rest for the remainder of the minute, start again on the next minute, and so on. Three minutes rest, then perform the Asgard strength complex for as many reps as possible.

Scoring

Every two reps of the complex competed within the minute for task 1 counts as 1 point add the total of complex reps from task 2.

Scaling

For Beginners, work with one kettlebell. Replace the renegade rows with a row and scale the weight to 12/8 kg.

7 31 HEROES

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

  • 8 Thrusters (155/105 lb)
  • 6 Rope Climbs (15 ft)
  • 11 Box Jumps (30/24 in)

While Partner B performs:

  • 400 meter Sandbag Run (45/25 lb)

Partners switch after each Run.

Partner A performs as many rounds and repetitions as possible (AMRAP) of the Thrusters, Rope Climbs, and Box Jumps while Partner B performs a 400 meter Run with a Sandbag. When Partner B returns from the Run, that Partner picks up on the AMRAP where Partner A left off. Partner A starts the Run. Partners switch after each Run. Mark a round after each set of 11 Box Jumps.

Score is the total number of rounds and repetitions completed before the 31-minute clock stops.

Tips & Strategy

Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward.

It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension.

For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

Scaling Options

The workout is on the longer side, the Box is on the higher side and the weight of the Thruster is on the heavier side. Legs will fatigue from the Run and Thrusters, so consider using a shorter Box if you’re not confident with the higher box.

Load the Barbell with a weight you could complete 8+ unbroken repetitions when fresh. If high volume Rope Climbs aren’t in your wheelhouse yet, substitute for Strict Pull-Ups or Ring Rows or another Rope Climb scaling option (see: Rope Climb Scaling Options).

Intermediate

AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (135/95 lb)
6 Strict Pull-Ups
11 Box Jumps (24/20 in)

While Partner B performs:
400 meter Sandbag Run (20/15 lb)

Partners switch after each Run.

8 RAGNORAK

For Total Reps in 38 minutes

In 6 minutes, perform:

  • Kettlebell Half UKC* + Halo (12/8 kg)

Rest 2 minutes

2 Rounds of The Pace Maker:

  • 30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
  • 30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
  • 30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
  • 30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
  • 30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
  • 30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)

Rest 2 minutes

Then, in 8 minutes, perform:

  • Max Strength Kettlebell Complexes** (2×16/12 kg)

Rest 4 minutes

Finally, in 10 minutes, 3 attempts for Power of:

  • Max Double Kettlebell Half Snatches (2×16/12 kg)

*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up

You have 10 minutes for 3 attempts at max total double kettlebell half snatches. ON your first attempt, don’t go all out as you know that you’ll have 2 more attempts to come.

Half snatches are where the kettlebell is snatched up overhead and then dropped into racking before the next rep.

Scoring

The only task that is scored are the double kettlebell snatches. The reps of all three attempts are added and used as the final total score for this WOD.

Warm-Up
2 minutes of:
Air Squats
Hip Hinges
Alternating Reverse Lunges

Scaling

UKC: Replace the snatch with clean and push press.

The Pace Maker: Replace full snatches with half snatches or clean and push press. Replace overhead reverse lunge with racked reverse lunges

Strength: Replace double bell work with single and repeat the sequence on both sides

Power: Replace double bell work with single and repeat the sequence on both sides

Beginner option for the final task is single kettlebell work with only one switch per attempt.

9 FRIDAY FUN

Three AMRAPs in 21 minutes

AMRAP in 3 minutes of:

  • 20 Gorilla Jump Squats
  • 40 Single Dumbbell Cleans (15/10 kg) (alternating)
  • 20 Gorilla Jump Squats
  • 40 Single Dumbbell Shoulder-to-Overheads (15/10 kg) (alternate every 10 reps)
  • 20 Gorilla Jump Squats
  • 40 Single Dumbbell Hang Snatches (15/10 kg) (alternating)

Rest 1 minute

Then, AMRAP in 6 minutes of:
Same as above. Resume where you left off.

Rest 2 minutes

Finally, AMRAP in 9 minutes of:

Same as above. Resume where you left off.

On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Do the 3-minute AMRAP then rest 1 minute before moving on to the 6-minute AMRAP (start where you left off after the first 3 minutes). Then rest 2 minutes before moving to the final 9-minute AMRAP (again, start where you left off after the 6-minute piece).

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.

Tips and Strategy

Find a pace where you can keep moving throughout the workout and still be able to breathe. Try to control your heart rate, especially on the Jump Squats—your legs are going to burn, but you’ll get a break when you move on to the other movements.

Instead of moving fast, think about limiting your breaks. Focus on one movement at a time. Figure out where on each movement you can catch your breath. If you stop, only stop for 2-3 breaths and continue moving.

Movement Standard: For the Gorilla Jump Squat, perform a standard deep Air Squat with both of your hands touching the ground (like a gorilla) and jump. Make sure there’s air between the ground and both feet.

chest workoutsSource: Photo courtesy of CrossFit Inc.

10 LYNNE

As Many Repetitions as Possible in 5 Rounds of:

  • Max Bench Press (bodyweight)
  • Max Pull-Ups

Perform As Many Repetitions as Possible (AMRAP), unbroken, of Bench Press. Rest as needed before completing as many Pull-Ups as possible, unbroken. Continue in this manner for 5 rounds.

Score is the total cumulative number of repetitions of Bench Press and Pull-Ups across all 5 rounds of the workout.

Good Scores for “Lynne” (source)
– Beginner: <100 reps
– Intermediate: 125-225 reps
– Advanced: 250-350 reps
– Elite: 400+ reps

Scaling

Perform banded pull ups and lower the weight of the bench press.

Image Sources

Related news