10 Weakness Destroying AMRAP Workouts for CrossFit Scaled and Foundations Athletes

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.