AMRAP CrossFit Workouts to Create Powerful Mental and Physical Conditioning (RX, Beginner and Scaled Versions)

These AMRAP CrossFit workouts will create powerful mental and physical conditioning. Included are WODs for beginner, scaled and RX athletes.

FOR ROUNDS/REPS (AMRAP) WODS

When a workouts is scored as “For Reps,” “For Rounds and Reps,” or “Max Reps,” the goal is to complete as many rounds/repetitions as possible (“AMRAP“) within a given amount of time.

This is also known as a “time priority” (as opposed to “task priority“) workout, because the goal is to do as much work as possible in a fixed amount of time.

amrap workoutsSource: Photo courtesy of CrossFit Inc

The score for AMRAP workouts is expressed as the total number of repetitions completed (eg: 303 reps). Scores for AMRAP workouts that include repeating rounds may also be expressed, for simplicity, as the number of completed rounds plus repetitions of the last incomplete round (eg: 10+13).

Example: “AMRAP in 8 minutes, 5 pull-ups, 10 push-ups, 15 double-unders” means on an 8-minute clock, complete the 5 pull-ups, 10 push-ups, then 15 double-unders, then repeat that cycle until time is up. Record your score as the total rounds and repetitions completed by the 8-minute mark. A score of 10 rounds plus 3 pull-ups would be written as 303 reps (or 10+3).

AMRAP CrossFit 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 Score for “Cindy” (source)
– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds

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

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