20-Minute AMRAP Challenges – A Vital Time Domain Every CrossFit Athlete needs to Train

4. Open Workout 18.1

AMRAP in 20 minutes

  • 8 Toes-to-Bars
  • 10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
  • 14/12 calorie Row

Scaled:

  • 8 Hanging Knee-Raises
  • 10 Dumbbell Hang Clean and Jerks 35/20lb
  • 14/12-cal. Row

5. 20-Minute AMRAP CrossFit Workouts #5

20 Minute AMRAP

  • 200 Double-Unders
  • 100 Air Squats
  • 80 Burpees
  • 60 Wallballs (20/14) 10ft
  • 40 Toes to Bar
  • 20 Strict Handstand Push-Ups
  • 10 Muscle-Ups

This workout will be tough physically through the high rep number but should be easier than the rest on this list mentally, as it provides a lot of variation between movements. It will work big muscle groups across your entire body.

Because the rep numbers of every exercise are very high, don’t be afraid to break them up. However, ensure your breaks are short as you have a big task ahead.

6. CrossFit Benchmark Girl WOD Cindy

AMRAP in 20 minutes

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Scaling:

  • 5 Ring Rows
  • 10 Incline Box/Bench Push-Ups
  • 15 Air Squats

Intended stimulus: By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace. The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.

Tips and strategy: Since this WOD is 20 minutes, you’ll need to be at a steady pace throughout most of the workout – a fast pace out of the gate will hurt your score. Figure out how long it takes you to comfortably do a single round, then try to hold that pace the entire time. What was comfortable at the beginning will get very uncomfortable about half way through. During the air squats, relax your upper body and hands as much as possible. Use those 15 reps as recovery. But when you see that you have 3 minutes left, put your foot on the gas pedal and go!

josh bridges air squat wodSource: Rehband

7. Hero Workout Christina

AMRAP in 20 minutes

  • 9 Pull-ups
  • 9 Cleans 135/95lb
  • 9 Kettlebell Swings 70/53lb
  • 9 Toes-to-bar
  • 9 Push Press 115/75lb
  • 9 Burpees

8. Minimal and deadly

20-minute AMRAP

  • 15 Air Squats
  • 15 Push-Ups
  • 15 Sit-Ups

push up
Weight vest is optional.

Created by Jason Khalipa

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