Welcome to the Simple and Effective 20min CrossFit AMRAP workout.
This workout consists of three movements combining bodyweight and dumbbell movements.
In case you are curious to find out why I’m such a big fan of bodyweight, dumbbell, and kettlebell exercises, click on the links and learn about the benefits of the different exercises and what type of exercises you can actually do.
What can you expect from this workout:
- The total duration including a warm-up and cool-down is around 35 minutes.
- You will target your whole body.
- The AMRAP format allows you to go at your own pace.
Let’s get to the workout.
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Simple and Effective 20min CrossFit AMRAP Workout
(click on the links for movement demonstration)
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How to approach it?
Before you start this workout, remind yourself that this is a 20 minute workout.
Have a strategy in mind and how you want to break of up those reps.
I would suggest you two different options.
You approach this workout just as it is written.
You go for unbroken sets of 20 and take your rest in between the exercises.
This approach is ideal if you have good conditioning.
Just make sure that you don’t rest too long in between the exercises when you are in the later rounds of this session.
If you are unsure if you can manage the number of reps at once, break up the sets of 20 into multiple sets.
I usually go for a reps scheme like 12/8 or 11/9.
Whenever I break up the reps like that, it gives me a mental edge because I feel like I have done most of the work already and the second set is just something I can cruise through.
You can of course choose a different rep scheme and find something that works for you.
How to scale it?
If the number of reps seems too much for you, please reduce them according to your fitness level.
The goal is to give you a challenging workout and improvement.
Not destroying you.
In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:
- Dumbbell Thruster: an alternative would be to break the movement into two movements, namely a dumbbell front squat and a dumbbell push press
- Inverted Row: a great alternative is the dumbbell bend-over-row
- Burpees: a good alternative is to go for the “no push-up” burpee
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover:
If you enjoyed this Simple and Effective 20min CrossFit AMRAP workout, you should definitely browse through some of the following and bookmark them for later: