If you only have 20 minutes to work out, these 20-minute AMRAP CrossFit workouts are sure to leave you sweating.
While the 20-minute time domain is on the longer side of most AMRAP workouts, it is one that will not only test your physical endurance but your mental strength as well.
AMRAP stands for As Many Rounds/Reps As Possible and workouts following this method are a brilliant way to track your fitness and progression.
Because of its intensity, the AMRAP format is great for building intensity, conditioning, endurance and mental toughness. The beauty of AMRAP workouts is that it doesn’t matter if you are a total beginner or an elite athlete, this format will be challenging.
Always remember, even though you’re trying to complete as many rounds or repetitions as possible, form is more important than speed. The benefits of a workout might be lost if you’re performing sloppy reps with bad form; while your muscles will burn during a 20-minute AMRAP workout, don’t compromise your form.
Try these varied 20-minute AMRAP workouts to test yourself and push your body to its limits.
1. Open 20.2
- 4 Dumbbell Thrusters (2×50/35 lb)
- 6 Toes-to-Bar
- 24 Double-Unders
- 4 Dumbbell Thrusters (2×35/20 lb)
- 6 Hanging Knee Raises
- 24 Single-Unders
2. AMRAP Workouts in 20 Minutes
Bodyweight AMRAP 20
- 100 Double Unders
- 10 Burpees
- 20 Push Ups
- 30 Sit Ups
- 40 Lunges
3. Workout 3
- 200m sprint
- 8 Barbell Thrusters
- 10 Toes-to-Bar
Try to use the toes-to-bar a your time to breathe and recover. Give it your all in the 200m sprint and don’t be afraid to break up the thrusters.