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20 Challenging AMRAP Barbell Shoulder Workouts to Bulletproof your Body

16. AMRAP Barbell Shoulder Workouts – SHAWN POWELL

AMRAP in 11 minutes
1 minute Power Cleans (135/95 lb)
1 minute Front Squats (135/95 lb)
1 minute Deadlifts (135/95 lb)
1 minute Push Presses (135/95 lb)
1 minute Back Squats (135/95 lb)
1 minute Rest
1 minute Push Jerks (135/95 lb)
1 minute Overhead Squats (135/95 lb)
1 minute Pendlay Rows (135/95 lb)
1 minute Strict Press (135/95 lb)
1 minute Power Snatches (135/95 lb)
With a running clock, complete max repetitions of each movement in 1 minute each. Rest for one minute after completing the back squats. Then, continue with the push jerks. Score is total number of repetitions completed.

AMRAP Barbell Shoulder WorkoutsSource: Photo courtesy of CrossFit Inc.

17. AMRAP Barbell Shoulder Workouts – FOUNDATION THREE

AMRAP in 5 minutes
10 Push Presses (95/65 lb)
10 calorie Row
Accumulate as many reps as possible in 5 minutes.

Score is the total reps in 5 minutes.

Scaling

Beginner weight could be reduced to a dowel due to potential injury with overhead mobility/stability demands.

18. AMRAP Barbell Shoulder Workouts – LANCE CORPORAL ROBERT MARTIN RICHARDS

Two AMRAPs (in teams of 4) in 36 minutes
AMRAP in 4 minutes each of:
Toes-to-Bars
Push Presses (35/25 kg)
Double-Unders
Sumo Deadlift High-Pulls (35/25 kg)

Rest 4 minutes
Finally, AMRAP in 4 minutes each of:
Sumo Deadlift High-Pulls (35/25 kg)
Double-Unders
Push Presses (35/25 kg)
Toes-to-Bars
On a 36-minute clock, complete as many repetitions as possible of each movement in 4 minutes. Only one athlete works at a time.

For the first part of the workout, athletes need to perform as many reps as possible of toes-to-bars in 4 minutes before moving onto the push presses, double-unders and finally sumo deadlift high-pulls. Each athlete can work one minute at a time for each movement. Rest 4 minutes after the last minute of high-pulls.

For the second part, athletes need to perform as many reps as possible of sumo deadlift high-pulls in 4 minutes before moving onto the double-unders, push presses and finally toes-to-bars.

Score is the total number of repetitions completed by the four members of the team.

19. AMRAP Barbell Shoulder Workouts – LADDER UP

AMRAP in 7 minutes
1 Pull-Up
2 Push Presses (75/55 lb)
2 Pull-Ups
4 Push Presses (75/55 lb)
Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.
On a 7-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete must complete 1 Pull-Up and 2 Push Presses in the first round. Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.

Score is the total number of repetitions completed before the 7-minute clock stops.

Push Up Chest WorkoutsSource: CrossFIt Inc

20. AMRAP Barbell Shoulder Workouts – MARSHA P.JOHNSON

Three AMRAPs in 25 minutes 20 seconds

From 0:00-4:50, AMRAP of:
6 Single-Arm Dumbbell Squat Cleans (50/35 lb, 3 per arm)
28 Doube-Unders
6 Single-Arm Dumbbell Push Presses (50/35 lb, 3 per arm)
9 Burpees
Rest 2 minutes 10 seconds

From 7:00-14:00, AMRAP of:
6 Single-Arm Alternating Devil Presses (50/35 lb)
280 meter Run
6 Single-Arm Dumbbell Hang Power Cleans (50/35 lb, 3 per arm)
9 Goblet Reverse Lunges (50/35 lb)
Rest 2 minutes

Finally from 16:00-25:20, AMRAP of:
60 meter Shuttle Sprint
2 Single-Arm Devil Cleans (50/35 lb)
8 Overhead Stationary Reverse Lunges (50/35 lb)
6 Push-Ups
9 Air Squats

On a 25:20-clock, perform the prescribed work in the order written. The workout has three sections with rest in between. The first section is for 4:50, the second section is from 7:00-14:00, and the final section is from 16:00-25:20.

Score is the total number of repetitions completed before the 25:20-clock is completed.

Movement Standards

Goblet Reverse Lunge: This is a standard Reverse Lunge while holding a Dumbbell is a Goblet Squat position.

Single-Arm Devil Clean: Perform a Burpee while holding the Dumbbell on the ground. Stand on full extension and perform a Clean.

Image Sources

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