30 minute AMRAP Workout

Overview:

AMRAPs, being As Many Rounds As Possible, in the allocated time, are a fun and competitive way to workout either solo or in a team.

By design, AMRAPs encourage you to work hard, but also work smart, as you need to be able to sustain your work rate over the allocated workout time. With no designated rest period, you will need to be able to maintain at a steady, consistent pace, or take short breaks as and when you need them.

The AMRAPs we’ve programmed here are 15 minutes each, so feel free to do just the one if that’s all you have time for, or hit AMRAP 1, have a 2 minute rest and reset, then get back to work on AMRAP 2!

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Equipment Needed:

A set of dumbbells (DB), a box, a pull up bar and/or a TRX/ring row set up. 

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The Workout:

15 minutes AMRAP 1

15 DB squats

12 push ups

9 box jumps

* after each round, complete a heavy DB farmers carry up & back

15 minutes AMRAP 2

5 pull ups + 10 ring/TRX rows (or 15 rows) 

15 atomic sit ups

60 second plank hold

* after each round, complete a DB walking lunge up & back**

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** ideal length is about 10m each way, but work with the space you have available. Perhaps your gym has a sled track, where these exercises could work well.