AMRAP With Friends

The library

AMRAP workouts

203 bodyweight AMRAP workouts across 5, 10, 15 and 20 minute time domains. No equipment, no gym. Pick a time cap, or pick the kind of work you want to do.

By time domain

5 minute AMRAPs

54 workouts

10 minute AMRAPs

55 workouts

15 minute AMRAPs

55 workouts

20 minute AMRAPs

39 workouts

By training stimulus

Blood Shunt

Peripheral Heart Action — pairs a high-output lower body movement directly with an upper body movement. Fast, breathless, chaotic.

42 workouts · 5, 10, 15 minutes

Localized Trap

Muscular Overload — stacks two or three movements targeting the same primary movers to force local muscular failure before cardiovascular failure.

40 workouts · 5, 10, 15 minutes

Engine Room

Pure Cardio — zero muscular bottlenecks, only lung capacity and mental fortitude. High-velocity, low-resistance movements requiring constant, unbroken rhythm.

41 workouts · 5, 10, 15 minutes

Midline Tension

Dynamic Core — pairs a cardiovascular movement with strict, controlled core work. A fatigued core makes everything else feel twice as hard.

41 workouts · 5, 10, 15 minutes

Aerobic Matrix

The Quadruplet — four movements distribute fatigue globally so the cardiovascular system stays the sole bottleneck, letting you keep moving for the full 20 minutes without hitting a localized muscular wall.

13 workouts · 20 minutes

4-Point Cascade

The Cascade — four movements sequenced to rotate stress through engine, push, legs, and midline so fatigue cascades through the body instead of pooling in one muscle group, keeping you moving for the full 20 minutes.

13 workouts · 20 minutes

Armor Protocol

The Armor Protocol — every round begins with a rigid isometric hold that armors the spine and joints before dynamic work spikes the heart rate, turning structural tension into the pacing anchor for the full 20 minutes.

13 workouts · 20 minutes

Workouts in detail

21 of them written up in full — how to pace it, how to scale it, and coaching cues for every movement.

  • Flash Flood

    5 minute AMRAP — 12 Skater Jumps (Total), 10 Wide-Grip Push-ups

  • The Hemodynamic

    10 minute AMRAP — 15 Fast Air Squats, 10 Down-Ups, 20 Fast Calf Raises

  • The Piston Grind

    15 minute AMRAP — 20 Glute Bridges, 10 Dive-Bomber Push-ups, 30 Mountain Climbers

  • Quadra-Kill

    5 minute AMRAP — 12 Jumping Lunges (Total), 12 Reverse Lunges (Total)

  • Equilibrium

    10 minute AMRAP — 12 Standard Push-ups, 15 Reverse Snow Angels

  • The Equalizer

    15 minute AMRAP — 10 Down-Ups, 20 Alternating Lunges, 16 Plank Knee-to-Elbows

  • The Gas Pedal

    5 minute AMRAP — 10 Burpees, 20 Jumping Jacks

  • Constant Current

    10 minute AMRAP — 12 Sprawls, 24 Cross-Body Mountain Climbers

  • The Cruiser

    15 minute AMRAP — 10 Burpees, 20 Skater Jumps, 30 Mountain Climbers

  • The Hull Breach

    5 minute AMRAP — 8 Burpees, 15 Hollow Rocks

  • The Iron Cross

    10 minute AMRAP — 12 Plank Knee-to-Elbows, 15 Air Squats, 20 Jumping Jacks

  • The Suspended Bridge

    15 minute AMRAP — 15 Superman Raises, 15 Glute Bridges, 30 Butt Kicks

  • The Pacer

    20 minute AMRAP — 10 T-Push-ups, 20 Reverse Lunges, 15 Russian Twists, 30 Skater Jumps

  • The Baseline

    20 minute AMRAP — 20 Jumping Jacks, 10 Hand-Release Push-ups, 20 Air Squats, 10 V-Ups

  • The Stronghold

    20 minute AMRAP — 20s Glute Bridge Hold, 10 Pike Push-ups, 15 Down-Ups, 20 Lateral Line Hops

  • The Piston

    5 minute AMRAP — 10 Air Squats, 10 Hand-Release Push-ups

  • The Valve

    10 minute AMRAP — 15 Air Squats, 10 Hand-Release Push-ups, 30 Mountain Climbers

  • The Long Haul

    15 minute AMRAP — 20 Air Squats, 10 Pike Push-ups, 40 Jumping Jacks

  • The Acid Bath

    5 minute AMRAP — 8 Jump Squats, 12 Air Squats, 10s Bottom Squat Hold

  • The See-Saw

    10 minute AMRAP — 10 Hand-Release Push-ups, 15 Supermans, 20 Air Squats

  • The Trinity

    15 minute AMRAP — 20 Air Squats, 10 Hand-Release Push-ups, 15 V-Ups

Learn the format

AMRAP questions, answered

What is an AMRAP workout?

An AMRAP workout gives you a fixed time cap and a short list of movements. You cycle through them in order, completing as many full rounds as possible before the clock hits zero. Your score is rounds completed plus the reps of the round you were partway through.

Are these AMRAP workouts bodyweight only?

Yes. Every workout in this library uses bodyweight movements only, so you can run them at home, in a hotel room or in a garage gym with no equipment at all. The scaling comes from pace and range of motion rather than load.