Log in to BOXROX Pro

20 Fat Burning AMRAP Kettlebell Workouts for CrossFit Athletes

Upgrade your body and performance.


AMRAP in 21 minutes
7 Burpees
11 Push-Ups
22 Kettlebell Swings (54/35 lb)
Buy-in: 65 Sit-Ups
On a 21-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the number of rounds and reps completed (including Sit-Ups) before the 21-minute clock stops.

Tips and Strategy

The greatest challenge of this workout is managing the muscular fatigue the athlete will endure with two back-to-back upper-body pushing movements: Burpees then Push-Ups. Use the hips and core as much as possible during the Burpees (save the arms!) and break the Push-Ups up into small sets from the beginning.

Intended Stimulus

“Georgie” should be light and moderately fast. The Kettlebell Swings should be light enough to go unbroken for every round. The swings should also provide the athlete with enough upper-body recovery time so he/she can keep a strong pace during the Burpees and Push-Ups. Remember: The pace should increase as the clock ticks on, not decrease. Find a way to pick up the pace in the last few minutes of this Memorial WOD.

Scaling Options

Scale the Push-Ups (see: Push-Up Scaling) so they can be done in small, but very fast sets. Scale the load for the Kettlebell Swings as needed so that they can be performed in one big set for every round.

21 Minute AMRAP
7 Burpees
11 Knee Push-Ups
22 Kettlebell Swings (35/26 lb)

Buy-in: 65 Sit-Ups

shoulder workouts

12. AMRAP Kettlebell Workouts – POWER UP 4 MITO

AMRAP in 20 minutes
20 Wall Ball Shots (9/6 kg)
20 Shoulder-to-Overhead (60/40 kg)
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
20 Sit-Ups
5 Burpees at the top of each minute
Start with 5 burpees, then 20 wall ball shots, etc. Continue the AMRAP until 1:00, then perform 5 burpees. Resume the AMRAP where you left off. Do 5 burpees again each minute until the 20 minutes is complete. Score is total reps completed, including burpees.

13. AMRAP Kettlebell Workouts – SGT LANE

AMRAP in 7 minutes
23 Burpees
9 Kettlebell Swings (70/54 lb)
5 Deadlifts (275/185 lb)
On a 7-minute clock, perform as many rounds and repetition as possible (AMRAP) of the prescribed work in the order written.

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

Kettlebell workoutsSource: Photo courtesy of CrossFit


AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
On a 40-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written with a partner. Split work between partners as needed. Partners Run together.

Score is the total number of rounds and repetitions completed before the 40-minute clock stops.

Tips and Strategy

Communication is key when it comes to partner workouts. Before the clock starts, decide who starts, how many reps each, how fast the Run should be (since both athletes Run together), and what each athlete’s strengths/weaknesses are. In partner workouts small sets are generally advised to help both athletes avoid burnout and keep moving.

Intended Stimulus

This WOD should feel tough and fun—partner WODs are a good damn time. And if both partners are proficient runners, this WOD gets even more enjoyable. At first glance, the volume looks high in “Jenkins.” But since the reps are divided between two athletes (except the Run), and there are 5 different exercises, the pace should be pretty strong. And if the athletes commit to small sets with fast transitions they shouldn’t need many rest breaks. Keep in mind, though, that 40 minutes is a long time to work. So don’t sprint out of the gate. Try to pick up the pace as the clock ticks on.

Scaling Options

As needed, athletes should scale the skill level of the Push-Ups and/or Pull-Ups, the volume (total number of reps), and/or the duration of the workout to keep a strong, steady pace. This workout loses most of its benefits (and all of its fun) if the pace is slow. If someone was observing the WOD, the partners should look like they’re working out to a rhythmic beat—the pace should be very steady throughout.

AMRAP (with a Partner) in 30 minutes
40 Burpees
250 meter Run
40 Kettlebell Swings (44/26 lb)
250 meter Run
40 Jumping Pull-Ups
250 meter Run
40 Knee Push-Ups


AMRAP in 14 minutes
2 80 ft Shuttle Sprints (out and back)
11 Kettlebell Swings (53/35 lb)
3 Power Cleans (185/135 lb)
9 Dumbbell Shoulder-to-Overheads (2 x 35/20 lb)
30 Air Squats

Image Sources

Related news