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10 Weakness Destroying AMRAP Workouts for CrossFit Scaled and Foundations Athletes

Eliminate your weaknesses with these challenging CrossFit workouts.


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.


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


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

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