Top CrossFit 5 AMRAPs and How to make your own

Top CrossFit 5 AMRAPs and How to make your own - Fitness Health


While you might be wondering what AMRAP really is, it is quite a simple concept. Yet, it adds another dimension to your workout and enables you to get the maximum benefits out of your training routine.

AMRAP is basically an acronym that has two meanings; as many rounds as possible, and as many reps as possible. Generally, AMRAP workouts are time efficient and highly intense. It is also individually challenging because, with AMRAPs, you can make a customized plan, keeping your skill level in mind.

In a CrossFit AMRAP workout, you can include all kinds of exercises and make up an ideal mixture of endurance and strength training.

5 Best AMRAPs

If you are new to CrossFit training and are unsure of how to go about with it, here are the top 5 AMRAPs you can try out.

  1. Cindy

This is one of the more famous CrossFit Girls workouts. Essentially, it is a test of mental fortitude, strength, and endurance. It is a 20-minute workout and includes the following:

  • 15 air squats
  • 10 push-ups
  • 5 pull-ups

Cindy Crossfit Workout


  1. Hero Wod Danny

With the Hero Workout “Danny,” you can test yourself and see the progress you’ve made with AMRAPs. This is also a 20-minute workout and involves:

  • 30 pull-ups
  • 20 push press with 35/52.5 kg
  • 30 box jumps

If it is your first time performing an AMRAP, you should go for it and then note down the number of reps you did in total. Then, after six months, you can try the workout once more to see if there has been any improvement.

HERO Danny Crossfit Workout


  1. Christina

The Christina CrossFit AMRAP basically combines strength training and endurance. It is another 20-minute workout and includes:

  • 9 burpees
  • 9 push press
  • 9 toes-to-bar
  • 9 kettlebell swings
  • 9 cleans
  • 9 pull-ups

Christina Workout


  1. Endurance AMRAP

As suggested by its name, the primary purpose of this workout is to build up your endurance. It will also help to increase your speed and agility in difficult conditions. The endurance AMRAP is a bit different than others and includes 5 burpees between two 10m sprints.

Endurance Workout


  1. CrossFit open AMRAP workout 15.1

This is an open workout that was recently introduced but is proven to be quite effective. It is a 9-minute AMRAP and involves:

  • 5 snatches of 52.5/34 kg
  • 10 deadlift with 52.5/34 kg
  • 15 toes-to-bar

CrossFit open AMRAP workout 15.1

How to make your own AMRAP

The primary purpose of an AMRAP is to condition the body. Thus, the workout structure is designed such that the body is pushed to its maximum potential in a defined period of time. The time duration can range anywhere from 3 minutes to up to an hour.

Making an AMRAP is not too difficult. You first need to set a timer for a particular amount of time. Then, pick out a set of a few exercises. For example, you can choose 10 squats, 10 burpees, and 10 pushups. Once you start the timer, you just need to repeat the sequence as many times as possible until the time is up. You should make sure though, that you rest when needed. 

When making your own AMRAP, you need to take care of a few things:

  • You should be aware of your expected split times. When making an AMRAP, you can make a rough guess of the time it will take for a movement, and the time it will take to move from one exercise to another.
  • Over your AMRAP workout, you will slow down; however, you must ensure that your later rounds are excessively slower than your first few rounds.

CrossFit open AMRAP workout 15.1

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