AMRAP Strength and Conditioning Workout
on Oct 07, 2018, Updated Jul 04, 2024
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This CrossFit AMRAP strength and conditioning workout consists of 3 different 7 minute portions with 3 minutes of rest between each. The goal of the 7 minute work periods is to complete as many reps as possible (AMRAP) following a 2, 4, 6, 8, 10…etc. rep scheme. This workout will challenge the entire body plus get your heart rate up to help build your aerobic fitness too.
What’s an AMRAP Workout?
An AMRAP workout is a workout performed for a set amount of time with the goal being to complete “as many reps as possible.”
How to Perform this Workout
For the first 7 minute AMRAP you’ll be working on box jumps and kettlebell swings. Start with 2 box jumps, followed by 2 kettlebell swings, then 4 box jumps followed by 4 kettlebell swings, keep increasing the reps by 2 and see how far you can get in 7 minutes.
Once you’ve completed that, rest for 3 minute before performing the second 7 minute AMRAP, then rest another 3 minutes before performing the last 7 min AMRAP.
Workout Details
7 Minute AMRAP #1:
2, 4, 6, 8…
- Box Jumps
- Kettlebell Swings
Rest 3 Minutes
7 Minute AMRAP #2
2, 4, 6, 8…
- Sit-Ups
- Dumbbell Thrusters
Rest 3 Minutes
7 Minute AMRAP #3
2, 4, 6, 8…
- Burpees
- Reverse Goblet Lunges
Equipment Needed
I’d recommend getting all your equipment set up before you start this workout. You will need:
- Box or bench. Use a 20-24 inch box or bench for the box jumps.
- Kettlebell. Use a 16-24 kg kettlebell for the swings and the reverse lunges.
- Dumbbells. Use 20-35 lb. dumbbells for the dumbbell thrusters and either the same weight dumbbell for the single-arm snatch, or a slightly heavier one.
The goal is to keep moving through the whole 7 minutes so you want to choose a weight that will be tough but still allow you keep moving. Those 7 minutes should not be comfortable!
A good goal is to get into the round of 16.
Let me know how you do! Leave a comment below with your results or post to Instagram and tag me @runningonrealfood and use the hashtag #runningonrealfood.
More Workouts
Loving this sweat-fest? You gotta try these ones too:
Full Body Conditioning Workout // Killer Full-Body HIIT Workout // Run Intervals Strength and Conditioning Workout // Full-Body 30 Minute EMOM Workout
I just went through this article and must say it is well explained and engaging for all the readers. This was really very helpful workouts for me.
That was a good one, Deryn! Pretty much kicked my booty even with a couple of modifications for my back. Even though I can run, I can’t do any jumping. I do step ups instead of box jumps, and I modify the burpees. Any other suggestions you might have are appreciated.
Awesome, Jan!! I love getting your feedback on these. Step-ups are a great modification and for the burpees, I would just step back, step up and take out the jump at the top. Great work!!