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8 AMRAP Chest Workouts for Athletes that Love a Good Challenge (Full Scaled and Beginner Options Included)

Have fun with these workout challenges...

Use these AMRAP Chest Workouts to build a better, stronger and more resilient upper body. 

We have included full Scaled and Beginner options so that every workout is open to every athlete that wants to try it. 

Firstly, brush up on your technique with two of the most common chest exercises

BENCH PRESS TECHNIQUE

Why: The bench press is a powerlifting movement to increase upper body brute transverse (horizontal) pressing strength. It’s an accessible movement because it’s easy to learn (not highly complex) and requires minimal and affordable equipment. In the bench press, you primarily build the musculature in your chest, but you also increase strength in your shoulders and triceps. And as you build up your bench press your overhead press (strict press, push press, and jerk) numbers go up.

AMRAP Chest WorkoutsSource: Photo courtesy of CrossFit Inc.

Set-Up: Start with your hands slightly wider than shoulder-width. Begin the movement with your arms extended and the barbell over your chest. Shoulders are in contact with the bench.

Execution: Brace your core and tighten your glutes. Bring the bar down to your chest with control. The bar touches the bottom of your chest. Your elbows reach toward your hips as you lower the bar. Keep your forearms vertical. To complete the movement, press to full arm extension.

Points of Performance: To get a “good rep,” ensure the following:
– You start and finish with full arm extension
– You touch the barbell to your chest

Pro-Tip: Your feet are the foundation of the bench press. Push your whole foot flat on the floor during the movement to create tension in the lower body. The more tension you can create, the more effective your bench press will be.

PUSH UP TECHNIQUE

Why: The push-up (along with the air squat, burpee, and sit-up) is one of the most effective, simplest bodyweight movements you can perform. You’ll build upper body strength and core strength, and you’ll also build the necessary strength and stability to perform more challenging pushing movements like handstand push-ups.

Set-Up: Start in a plank position with your arms fully extended. Your hands should be on the ground and shoulder-width apart. Your legs should be straight with only the balls of your feet on the ground. Brace the core and keep the body rigid.

Execution: Lower your chest and thighs to the ground. Keep your elbows in close to your body. To complete the movement, press to reach full arm extension.

Points of Performance: To get a “good rep,” ensure the following:
– You start and finish the movement with both arms fully extended
– Your chest and thighs touch the ground at the same time—no “worming”
– If the workout calls for a hand-release push-up, both hands must leave the ground while at the bottom of each rep before pressing up

Pro-Tip: For WODs with high-volume push-ups (like the benchmark WOD “Angie”) keep the sets small. Big sets of push-ups can make you hit a wall early, making it difficult to complete the reps.

1. LYNNE

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.

Scaling
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups

Beginner Option
5 rounds for max reps of:
Push-ups
Ring rows

Good Scores for “Lynne”
– Beginner: <100 reps
– Intermediate: 125-225 reps
– Advanced: 250-350 reps
– Elite: 400+ reps

2. JBO

AMRAP in 28 minutes
9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)
Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb
12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
1 rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

3. AMRAP Chest Workouts – MITCHELL

With a Running Clock
12-10-8-6-4 Reps of:
Bench Presses (increase weight each round)
Pull-Ups
Then, AMRAP in 20 minutes of:
20 calorie Ski Erg
20 meter Sled Push
20 calorie Row
20 meter Sled Push
Mitchell consists of 2 parts that you should complete one after another.

Part a) is a pure strength circuit that includes Bench Press and Pull-Ups. Start with 12 Bench Press followed by 12 Pull-Ups, and reduce the reps by 2 each round. While you decrease in reps, you should increase the weight for Bench Press each round.

Pick a weight that allows you to complete all reps unbroken with good form. There should be little to no rest between transitions. After each round, rest for 2-3 minutes.

Part b) is a 20-minute AMRAP that includes Ski Erg, Sled Push, and Rowing. For the Sled, pick a weight that allows you to push the entire distance without resting.

Score is the total number of rounds and repetitions completed in the 20-minute AMRAP.

Scaling Options: Decrease the reps of part a) by half and by doing Ring Rows instead of Pull-Ups for part b), decrease from 20 to 10 minutes.

3. AMRAP Chest Workouts – CINDY

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.

Score is the total number of rounds and reps completed before the 20-minute clock stops.

Good Scores for “Cindy”
– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds

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!

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.

Scaling Options

If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion (see: Push-Up Scaling | Pull-Up Scaling). Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.

Beginner

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

4. AMRAP Chest Workouts – THE CHIEF

Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

josh bridges air squat wod
WOD time!

Score

– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Good Scores for “The Chief”

– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds

*For the ‘official’ scoring method, @beyondthewhiteboard shared how they calculate and compare scores by converting each round’s score to a fraction. For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle. Total score would be sum of the scores from each AMRAP.

Tips and Strategy

Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Scaling Options

“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats

Rest 1 minute. Repeat 5 times.

5. AMRAP Chest Workouts – GEORGIE

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.

Beginner

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

Buy-in: 65 Sit-Ups

6. AMRAP Chest Workouts – STOPWATCH

Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
15 Hang Clean and Presses (115/75 lb)
50 Double-Unders
Rest 3 minutes
From 8:00-13:00, AMRAP of:
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Hand Release Push-Ups
Rest 3 minutes
Finally, from 16:00-21:00, AMRAP of:
15 Thrusters (75/55 lb)
15 Burpee Box Jump Overs (24/20 in)
Complete as many reps in each of the 5-minute segments. Score is the number of total reps accumulated in each5-minute segment.

Scaling

Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
10 Hang Clean and Presses (105/65 lb)
30 Double-Unders

Rest 3 minutes

From 8:00-13:00, AMRAP of:
10 Sumo Deadlift High-Pulls (85/55 lb)
10 Hand Release Push-Ups

Rest 3 minutes

Finally, from 16:00-21:00, AMRAP of:
10 Thrusters (65/45 lb)
10 Burpee Box Jump Overs (20 in)

7. AMRAP Chest Workouts – SEMPER FL

AMRAP in 20 minutes
1 Burpee
2 Box Jumps (30/24 in)
3 Kettlebell Swings (70/53 lb)
4 Pull-Ups
5 Push-Ups
6 Air Squats
Wear a Weight Vest (20/15 lb) for the first 10 minutes only
Start with a weight vest on. Perform 1 burpee, DON’T FORGET THE JUMP AND CLAP! After 1 burpee, execute 2 box jumps to a 30/24 in box. Be sure of your take-off and landing so you don’t biff it with the weight vest on. Execute 3 American style kettlebell swings at 70/53 lb. Ensure the bottom of the bell is fully inverted with arms, hips, and knees at extension.

Execute 4 pull-ups of any variation, kipping, or strict, just chin over bar with any grip. Execute 5 push-ups, vest/chest to the deck, and full elbow lockout at the top. Execute 6 air squats, below parallel at the bottom and full hip and knee extension at the top. Keep your hands and elbows off of your thighs while you squat.

Source: Photo courtesy of CrossFit Inc.

At precisely the 10 min mark, ditch the weight vest wherever you are, and then pick up where you left off at. For an extra challenge, this workout can also be executed where you do the first 10 minutes without a vest, and then add the vest at the 10 min mark. The original written way is the preferred way of execution.

Scaling:

Scale by not wearing a weight vest, adjusting the height of the box, or doing step-ups. Scale the weight of the KB, scale to ring rows instead of pull-ups, or banded strict pull-ups. NO JUMPING PULL UPS.

8. ROAD WARRIOR – DAY 1 AND DAY 2

This workout is split into two parts. Complete the first part on day 1 and the second part on day 2.

Day 1

For Load and Reps
With 1 Dumbbell in the Left Hand, perform:
Waiter Walk
Suitcase Carry
Suitcase Deadlifts
Single-Arm Overhead Presses
Single-Arm Bench Presses
Side Bends

Day 2

Same workout but use the right hand.

The Road Warrior is a 2-day workout series. Choose the weight available and the reps depending on your energy level. Perform each movement with the chosen reps and complete as many rounds given how you feel. For Day 1, you will use your left hand in performing all the prescribed movements. For Day 2, you will do the same workout but use the right hand.

Take note the load and how many rounds and reps you did during Day 1. You will do the same load, rounds and reps on your right hand for Day 2.

Score is the load used and the total number of reps completed for Day 1 and Day 2.

AMRAP Chest Workouts – Scaling and Beginner Options

There are no RX, scaled or beginner options here as you must use what you have available based on your situation and fitness level.

AMRAP Chest Workouts – Movement Standards

Waiter Walk: Hold the Dumbbell overhead with the arms fully locked out and walk the desired meters.

Suitcase Carry: Hold the Dumbbell like carrying a suitcase on the left hand. Remain a neutral position by not leaning on the left side of the torso. Walk the desired meters.

Suitcase Deadlift: This is a variation of the standard Deadlift wherein you only use one hand. Place the Dumbbell beside your left foot and pull the Dumbell until full extension of the legs, knees, and hips. This counts as one rep.

Side Bend: Hold the Dumbbell in one hand. Bend the torso towards the side of the hand holding the Dumbbell. Return to the starting position. This counts as one rep.

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