This CrossFit AMRAP 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.

3-Part 28 Minute CrossFit AMRAP Workout for Strength and Conditioning - Running on Real Food Workouts

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:

  1. Box or bench. Use a 20-24 inch box or bench for the box jumps.
  2. Kettlebell. Use a 16-24 kg kettlebell for the swings and the reverse lunges.
  3. 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.

Looking for 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 // Treadmill Sprints and Strength Training Workout