Raise your game with these AMRAP Barbell Shoulder Workouts.
The shoulder is a complex ball-and-socket joint comprising the head of the humerus, the clavicle (collarbone), and the scapula. The shoulder’s main motions are flexion, extension, abduction, adduction, internal rotation, and external rotation.
Movement and stability of the scapula are equally important to shoulder function. Proper scapula movement is important for providing a stable base for the glenohumeral joint. When raising the arm overhead, shoulder elevation comes from both the humerus moving on the glenoid and the scapula rotating upward. The scapula should move approximately 1 degree for every 2 degrees of humeral movement. This upward rotation of the scapula comes from a balance of muscle activity between the upper trapezius, lower trapezius and serratus anterior muscles. Proper functioning of these muscles is important for lifts such as overhead presses. Other exercises, such as rowing, and proper posture rely on strength in the rhomboids and traps, which produce scapular retraction
Imbalances of the Shoulder Complex
Shoulder imbalances can decrease an athlete’s performance and increase risk of injury. Imbalances can place unnecessary levels of stress on tissues; therefore, it is vital that an athlete maintain a stable muscular base around the shoulder while also maintaining adequate mobility in order to decrease the risk of injury. The need to address both mobility and stability cannot be emphasized enough.
Mobility issues should be addressed before stability. But after gains in mobility, stability work should follow. If mobility is not improved, stability problems should be examined. Oftentimes, lack of mobility can actually be the result of a stability problem as the body decreases mobility in an attempt to create artificial stability. An easy example can be seen in a standing hamstring stretch. An athlete’s mobility in this movement can often be improved by having him or her squeeze a ball between the knees. This squeeze increases core activity (stabilization) and often allows the person to reach farther.
AMRAP Barbell Shoulder Workouts
Choose your next workout.
1. FIGHT GONE BAD
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.
Good Score for “Fight Gone Bad”
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps
Tips and Strategy
While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.
Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Balls in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.
Intended Stimulus
“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.
Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.
Beginner
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box
2. Ricky
AMRAP in 20 minutes
10 Pull-Ups
5 Dumbbell Deadlifts (75/55 lb)
8 Push-Presses (135/95 lb)
3. CHRISTINA
AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees
4. INCREDIBLE HULK
AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
5. PAINSTORM XIX
AMRAP in 40 minutes
5 Deadlifts (70/50 lb)
5 Hang Power Cleans (70/50 lb)
5 Front Squats (70/50 lb)
5 Push Presses (70/50 lb)
5 Back Squats (70/50 lb)
On a 40-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 40-minute clock stops.
6. THE CHIEF IS DEAD
Five AMRAPs in 24 minutes
AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)
1 minute Rest, then Repeat (5 times total)
Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles.
Score is the total number of rounds and reps completed in all five AMRAP cycles.
16 Fun Bicep Curl Arm Workouts for All Athletes
7. TIFF
With a running clock in 25 minutes
1.5 mile Run
Then AMRAP in remaining time:
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans (155/105 lb)
7 Push Presses (155/105 lb)
8. 22
AMRAP in 22 minutes
22 Wall Ball Shots (20/14 lb)
22 Power Snatches (75/55 lb)
22 Box Jumps (24/20 in)
22 Push Presses (75/55 lb)
22 calorie Row
9. NOOKIE
AMRAP in 20 minutes
7 Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 meter Run
10. BATHGATE PTSD
For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)
Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).
11. CALVARIO
Three 6-minute AMRAPs in 24 minutes
AMRAP in 6 minutes:
5 Sumo Deadlift High-Pulls (60/40 kg)
10 Hang Squat Cleans (60/40 kg)
15 Push Presses (60/40 kg)
Rest 3 minutes
Then, AMRAP in 6 minutes:
50 Double-Unders
100 meter Shuttle Sprint
250 meter Row
Rest 3 minutes
Then, AMRAP in 6 Minutes:
15 Pull-Ups
30 Box Jump-Overs (60/50 cm)
45 Air Squats
Complete all three AMRAPs including rest between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).
10 Important Rotational Exercises Every CrossFit Athlete Should Add into their Training
12. POKE THE BEAR
AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (85/55 lb)
Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike
Finally, Cash Out:
100 meter Farmer’s Carry (85/55 lb)
1 bear complex consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.
13. ASSAULT BATTLE BOX
AMRAP in 24 minutes
4 Front Squats (135/95 lb)
8 Power Curls (135/05 lb)
12 Push Presses (135/95 lb)
16 Box Jumps (24/20 in)
24 calorie Assault Air Bike
For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up.
14. ARTIE STEVENS
AMRAP (with a Partner) in 29 minutes
5 Rounds of:
Minute 1: Wall Ball Shots (20/14 lb)
Minute 2: Toes-to-Bars
Minute 3: Box Jumps (24/20 in)
Minute 4: Push Presses (75/55 lb)
Minute 5: Row (calories)
Minute 6: Rest
Partners switch every :30 seconds
Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds. Score is total reps as a team.
15. AMRAP Barbell Shoulder Workouts – PALMER
AMRAP (in a team of 5) in 17 minutes
3 Rounds of:
1 minute Double-Unders
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (50/35 lb)
1 minute Push-Presses (70/50 lb)
1 minute Box Jumps (24/20 in)
1 minute Rest
This workout requires five team members to perform the prescribed work together. If performing the workout with gym equipment, use barbells, and other available equipment. But this workout was designed for military units, so it was originally intended to be done with a skipping rope or sash cord for double-unders, a 20-lb medicine ball or austere medicine ball for wall ball, a .50-cal ammo can for sumo deadlift high pulls, a 25-mm ammo can for push presses, and two Stryker tires for box jumps.
Each athlete will start the workout at a specific exercise station. The soldiers will rotate to the next station after a minute of exercising, completing as many reps of the exercise as possible. The clock does not stop between exercises. After each five-minute round, at the completion of all five stations, there is a one-minute break. One point is given for each rep of each exercise. Spotting will not be permitted at any time during the workout.
Score is the total number of reps combined from each member.
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.
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.
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.
