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AMRAP Thrusters Workouts for CrossFit Athletes – Enhance your Fitness Now

AMRAP means “as many reps as possible” and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.


5 Rounds For Total Reps in 15 minutes
15 seconds Thrusters (135/95 lb)
45 seconds Rest
15 seconds Weighted Pull-Ups (50/30 lb)
45 seconds Rest
15 seconds Burpees
45 seconds Rest
Each round is 3 minutes. The clock does not reset or stop between exercises. Move from each of three stations after 15 seconds of work and 45 seconds of rest. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep completed within each 15-second work window.

4 AMRAP Thrusters Workouts – VIOLA

AMRAP in 25 minutes
3, 6, 9, 12, 15, 18, etc. Reps of:
Thrusters (95/65 lb)
Over-the-Bar Burpees
Start a 25-minute clock and perform 3 reps of thrusters, pull-ups, and over-the-bar burpees, then perform 6 reps of each movement, then 9 of each, etc. increasing rep count for each movement by 3 until time is up.

Score is the total number of repetitions completed. Rep counts for the end of the first 7 rounds:

Round of 3: 9 reps
Round of 6: 27 reps
Round of 9: 54 reps
Round of 12: 90 reps
Round of 15: 135 reps
Round of 18: 189 reps
Round of 21: 252 reps

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