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 also your mental strength.
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 their intensity, the AMRAP format is great for building 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 as challenging as you make it.
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 the 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 for speed.
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
Scaling:
- 4 Dumbbell Thrusters (2×35/20 lb)
- 6 Hanging Knee Raises
- 24 Single-Unders
2. Bodyweight AMRAP 20
- 100 Double-Unders
- 10 Burpees
- 20 Push Ups
- 30 Sit Ups
- 40 Lunges
3. 20-Minute AMRAP
- 200m sprint
- 8 Barbell Thrusters
- 10 Toes-to-Bar
Try to use the toes-to-bar as your time to breathe and recover. Give it your all in the 200m sprint and don’t be afraid to break up the thrusters.
4. Open Workout 18.1
AMRAP in 20 minutes:
- 8 Toes-to-Bars
- 10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
- 14/12 calorie Row
Scaled:
- 8 Hanging Knee-Raises
- 10 Dumbbell Hang Clean and Jerks 35/20lb
- 14/12-cal. Row
5. 20 Minute AMRAP CrossFit Workouts: #5
20 Minute AMRAP
- 200 Double-Unders
- 100 Air Squats
- 80 Burpees
- 60 Wallballs (20/14) 10ft
- 40 Toes to Bar
- 20 Strict Handstand Push-Ups
- 10 Muscle-Ups
This workout will be tough physically through the high rep number but should be easier than the rest on this list mentally, as it provides a lot of variation between movements. It will work big muscle groups across your entire body.
Because the rep numbers of every exercise are very high, don’t be afraid to break them up. However, ensure your breaks are short as you have a big task ahead.
6. CrossFit Benchmark Girl WOD ‘Cindy‘
AMRAP in 20 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Scaling:
- 5 Ring Rows
- 10 Incline Box/Bench Push-Ups
- 15 Air Squats
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.
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!
7. Hero Workout Christina
AMRAP in 20 minutes:
- 9 Pull-ups
- 9 Cleans 135/95lb
- 9 Kettlebell Swings 70/53lb
- 9 Toes-to-bar
- 9 Push Press 115/75lb
- 9 Burpees
8. ‘Minimal and Deadly’ by Jason Khalipa
20-minute AMRAP:
- 15 Air Squats
- 15 Push-Ups
- 15 Sit-Ups
9. Incredible Hulk Benchmark Workout
20-minute AMRAP:
- 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)
As the name suggests, this is a heavy workout. Keep your pace nice and steady and make sure you keep your form throughout.
10. Girl Benchmark WOD ‘Nicole‘
AMRAP in 20 minutes
- 400-meter Run
- Max Pull-Ups
Perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set).
Continue immediately to another run and another max set of pull-ups. Repeat until the 20-minutes is up. Score is the total number of pull-ups completed before the 20-minute clock stops.
11. Hero CrossFit Workout ‘Jack‘
AMRAP 20 Minutes:
- 10 Push Presses (115/85 lb)
- 10 Kettlebell Swings (1.5/1 pood)
- 10 Box Jumps (24/20 in)
Intended stimulus: This relatively long triplet (a workout with three movements) should feel tough yet doable. The load should feel relatively light for the Push Presses and the Swings. The Box height should feel easily clearable.
This workout has three different movements that all require fairly different skills, which makes major muscular fatigue and burnout less of an issue; this will be more of a test of cardiovascular endurance.
Tips and strategy: Prior to the start, athletes should create a rep scheme they can manage for the entire 20 minutes—and fight hard to stick to the plan. This will ensure a consistent pace, and therefore a better overall score.
Here’s an example:
- 10 Push Presses: 6 + 4
- 10 Kettlebell Swings: Unbroken
- 10 Box Jumps: 6 + 4 (rest on top of the box after rep 6)
The more times you break up the push presses and kettlebell swings, the more you’ll need to pick the load back up off the floor.
12. 20 Minute AMRAP CrossFit Workouts: Deck of Fitness by Sam Briggs
AMRAP in 20 minutes:
Pull a random card and perform the number of reps of the corresponding movement for that card.
- Hearts = Push-Ups
- Spades = Jump Lunges
- Diamonds = Sit-Ups
- Clubs = Air Squats
- Jokers = 15 Burpees
Where:
- Aces = 1 rep
- Jack = 11
- Queen = 12
- King = 13 reps
Start a 20-minute clock and immediately pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. One you’ve completed the first card’s task, draw another card and perform the corresponding movements. As many (cards) as possible in 20 minutes.
13. CrossFit Hero WOD ‘Nate‘
AMRAP 20 Minute:
- 2 Muscle-Ups
- 4 Handstand Push-Ups
- 8 Kettlebell Swings (2/1.5 pood)
14. Bergeron Open Test
AMRAP in 20 minutes:
- 50 Wall Ball Shots (20/14 lb)
- 50 Double-Unders
- 40 Box Jumps
- 40 Toes-to-Bars
- 30 Chest-to-Bar Pull-Ups
- 30 Burpees
- 20 Power Cleans (145/100 lb)
- 20 Jerks (145/100 lb)
- 10 Power Snatches (145/100 lb)
- 10 Muscle-Ups
Ben Bergeron, owner of Community Fitness New England (and coach of multiple CrossFit Games champions) developed this workout as a test to prepare athletes for the CrossFit Open.
15. 200708 Workout of the Day
As many rounds as possible in 20 minutes of:
- 5 Strict Weighted Pull-Ups
- 10 Weighted Sit-Ups
- 15 Dumbbell Squats
♀ 25-lb. DBs ♂ 35-lb. DBs
Use a single DB for the pull-ups and sit-ups and two for the squats.
Intended stimulus: The main focus in this WOD is to challenge the strength and muscular endurance of the shoulder, core and thigh muscles. (by Reza Dehghanzadehsuraki)
Athletes should complete 7+ rounds of this WOD. Advanced athletes may complete 12+ rounds.
16. 20 Minute AMRAP CrossFit Workouts: Partner AMRAP WOD
AMRAP 20 Minute:
- 10 Pull-ups
- 15 Burpees
- 20 Wall Balls (20/14lb)
- 30 Overhead Dumbbell Lunges (50/35lb)
This workout will mainly challenge your midline stability and shoulders.
