20 minute AMRAP workouts
39 bodyweight AMRAP workouts with a 20-minute cap. Set the clock, work through the movements in order, and count every round you complete before it hits zero.
How to pace a 20 minute AMRAP
Twenty minutes rewards consistency over intensity. Break the movements into planned sets before you start rather than going to failure and improvising. The score is decided in minutes twelve to twenty, and that is entirely a function of what you did in the first five.
These workouts are written for 20 minutes and that is the clock they are scored against, but the cap is not fixed at it. When you create one you can set any clock in the 18–25 minute range — the same workout, the same time domain, a little more or less of it.
The workouts
- The Four Horsemen
10 Push-ups, 15 V-Ups, 20 Air Squats, 30 Jumping Jacks
- The Long Slog
10 Hand-Release Push-ups, 20 Walking Lunges, 15 Butterfly Sit-ups, 30 Mountain Climbers
- The Gridlock
10 Combat Sprawls, 15 Leg Raises, 20 Glute Bridges, 30 High Knees
- The Horizon
12 Wide Push-ups, 24 Air Squats, 12 Hollow Rocks, 36 Lateral Line Hops
- The Pacer
10 T-Push-ups, 20 Reverse Lunges, 15 Russian Twists, 30 Skater Jumps
- The Slow Burn
10 Pike Push-ups, 15 Dead Bugs, 20 Jump Squats, 30 Butt Kicks
- The Ground War
10 Surrenders, 10 Down-Ups, 15 Strict Sit-Ups, 20 Double-Tap Jumps
- The Endurance Engine
10 Dive-Bomber Push-ups, 20 Alternating Lunges, 15 Plank Jacks, 30 Jumping Jacks
- The Centurion
10 Diamond Push-ups, 15 V-Ups, 20 Fast Calf Raises, 40 High Knees
- The Sentinel
10 Sprawls, 15 Superman Raises, 20 Air Squats, 30 Mountain Climbers
- The Long Tow
12 T-Press Ups, 24 Air Squats, 15 V-Ups, 40 High Knees
- Dorsal Engine
12 Back Widow, 20 Alternating Lunges, 10 Push-ups, 30 Jumping Jacks
- The Steady Rower
10 Combat Sprawls, 12 W-Press Ups, 20 Glute Bridges, 30 Mountain Climbers
- The Baseline
20 Jumping Jacks, 10 Hand-Release Push-ups, 20 Air Squats, 10 V-Ups
- Tactical Shift
20 High Knees, 10 Pike Push-ups, 20 Reverse Lunges, 10 Plank Shoulder Taps
- The Vanguard
15 Combat Sprawls, 15 Glute Bridges, 20 Skater Jumps, 10 Dead Bugs
- Overwatch
20 Mountain Climbers, 10 T-Push-ups, 15 Jump Squats, 10 Strict Sit-ups
- The Perimeter
20 Lateral Line Hops, 10 Dive-Bomber Push-ups, 20 Alternating Lunges, 10 Commando Planks
- Shockwave
15 Down-Ups, 10 Diamond Push-ups, 15 Fast Calf Raises, 15 Butterfly Sit-ups
- The Sentinel
20 Butt Kicks, 10 Sphinx Push-ups, 20 Single-Leg Glute Bridges (Total), 10 Russian Twists
- Crossfire
20 Cross-Body Climbers, 10 Standard Push-ups, 15 Bodyweight Good Mornings, 20 Double-Tap Jumps
- The Piston
15 Half-Burpees, 10 Wide Push-ups, 20 Air Squats, 10 Alternating Bird-Dogs
- Atmosphere
20 Skater Jumps, 15 Superman Raises, 15 Combat Sprawls, 10 Plank Knee-to-Elbows
- Scapular Shift
20 Skater Jumps, 12 Back Widow, 10 Wide Push-ups, 15 Strict Sit-Ups
- The Cross-Draft
20 Cross-Body Climbers, 12 T-Press Ups, 15 Jump Squats, 16 Dead Bugs
- Posterior Vanguard
15 Down-Ups, 15 Supine Floor Scapular Shrugs, 20 Reverse Lunges, 20 Double-Tap Jumps
- The Phalanx
20s Bottom Squat Hold, 10 Hand-Release Push-ups, 15 Strict Sit-ups, 20 Jumping Jacks
- Iron Will
20s Hollow Hold, 15 Combat Sprawls, 10 T-Push-ups, 20 Skater Jumps
- The Garrison
20s High Plank Hold, 20 Alternating Lunges, 15 V-Ups, 20 High Knees
- The Stronghold
20s Glute Bridge Hold, 10 Pike Push-ups, 15 Down-Ups, 20 Lateral Line Hops
- The Barricade
20s Side Plank Hold (Switch sides each round), 15 Air Squats, 10 Dive-Bomber Push-ups, 20 Mountain Climbers
- The Fortress
20s Superman Hold, 10 Commando Planks, 20 Reverse Lunges, 20 Butt Kicks
- The Trench
20s Bear Crawl Hover, 10 Wide Push-ups, 15 Jump Squats, 20 Double-Tap Jumps
- The Bastion
20s V-Sit Hold, 15 Glute Bridges, 10 Sphinx Push-ups, 20 Cross-Body Climbers
- The Shield
20s Hollow Hold, 10 Diamond Push-ups, 20 Fast Calf Raises, 15 Combat Sprawls
- The Wall
20s Bottom Squat Hold, 15 Dead Bugs, 10 Standard Push-ups, 20 Jumping Jacks
- The Iron Yoke
20s Hollow Hold, 12 Back Widow, 15 Combat Sprawls, 20 Fast Calf Raises
- Dorsal Barricade
20s Glute Bridge Hold, 12 W-Press Ups, 10 Diamond Push-ups, 30 Jumping Jacks
- The Suspended Scapula
20s High Plank Hold, 12 T-Press Ups, 20 Air Squats, 20 Mountain Climbers
Run one on a shared clock
Pick a workout, share a rally link, and everyone runs the same 20-minute countdown with a live leaderboard. Or use thefree AMRAP timer on your own.
Plan a mission