5 minute AMRAP workouts
54 bodyweight AMRAP workouts with a 5-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 5 minute AMRAP
Five minutes is short enough to go out hard and hold on. There is no real pacing decision — pick a cadence you can sustain for the whole cap and start immediately. The cost of a slow first thirty seconds is a round you never get back.
These workouts are written for 5 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 3–5 minute range — the same workout, the same time domain, a little more or less of it.
The workouts
- The Piston
10 Air Squats, 10 Hand-Release Push-ups
- Shock & Awe
10 Jump Squats, 20 Plank Shoulder Taps
- The Pendulum
12 Alternating Lunges, 8 Pike Push-ups
- System Override
10 Tuck Jumps, 10 Commando Planks (Up-Downs)
- Gravity Well
15 Glute Bridges, 10 Diamond Push-ups
- Flash Flood
12 Skater Jumps (Total), 10 Wide-Grip Push-ups
- The See-Saw
10 Surrenders (Kneel-to-Stand), 15 Plank Jacks
- Pulse Spike
12 Jumping Lunges (Total), 8 Dive-Bomber Push-ups
- The Metronome
15 Fast Air Squats, 10 T-Push-ups (Rotate & Reach)
- Whiplash
8 Broad Jumps (Turn and repeat), 12 Standard Push-ups
- The Ripcord
12 Skater Jumps (Total), 10 Back Widow
- Reverse Flow
8 Broad Jumps (Turn and repeat), 10 W-Press Ups
- Dorsal Spike
15 Fast Air Squats, 15 Superman Pull-downs
- Flash Point
5 Burpees, 8 W-Press Ups, 10 Jump Squats
- The Acid Bath
8 Jump Squats, 12 Air Squats, 10s Bottom Squat Hold
- The Press Gauntlet
6 Hand-Release Push-ups, 8 Standard Push-ups
- Deltoid Demise
8 Pike Push-ups, 12 Commando Planks
- Core Melt
10 V-Ups, 15 Butterfly Sit-ups, 15s Hollow Hold
- Quadra-Kill
12 Jumping Lunges (Total), 12 Reverse Lunges (Total)
- Tricep Guillotine
6 Sphinx Push-ups (Forearm to hand), 12 Floor Dips
- Posterior Panic
10 Single-Leg Glute Bridges (5/leg), 15 Standard Glute Bridges
- The Sidewinder
10 Side Plank Dips (Left), 10 Side Plank Dips (Right)
- Pectoral Panic
5 Diamond Push-ups, 5 Standard Push-ups, 5 Wide Push-ups
- The Springboard
20 Pogo Jumps, 20 Fast Calf Raises
- Dorsal Demise
15 Superman Pull-downs, 15 Reverse Snow Angels, 10 Glute Bridge Walkouts
- The Scapular Trap
12 T-Press Ups, 15 Supine Floor Scapular Shrugs
- Rhomboid Ruin
10 Back Widow, 15 Supermans, 10 W-Press Ups
- The Gas Pedal
10 Burpees, 20 Jumping Jacks
- Redline
30 Mountain Climbers (Total), 30 High Knees (Total)
- The Sprinter's Tax
12 Sprawls (No-Push-up Burpees), 20 Lateral Line Hops
- Lateral Combustion
15 Skater Jumps (Total), 15 Jumping Jacks
- The Phantom Rope
30 Double-Tap Jumps (Penguin Taps), 10 Down-Ups
- The Turbine
20 High Knees (Total), 20 Butt Kicks (Total), 10 Jump Squats
- Cross-Current
20 Cross-Body Mountain Climbers, 10 Sprawls
- The Boomerang
5 Broad Jumps (With backpedal return), 20 High Knees
- Rapid Fire
15 Half-Burpees (Plank to squat stance), 15 Jumping Jacks
- The Escalator
5 Burpees, 10 Mountain Climbers, 15 Jumping Jacks
- Posterior Turbine
10 Sprawls, 12 Back Widow
- The Draft
30 High Knees (Total), 10 T-Press Ups
- Aft Engine
15 Half-Burpees (Plank to squat stance), 15 Reverse Snow Angels
- The Folding Knife
10 Sprawls, 10 V-Ups
- The Hull Breach
8 Burpees, 15 Hollow Rocks
- The Vice Grip
20 Mountain Climbers, 10 Strict Sit-Ups
- The Shock Absorber
10 Jump Squats, 12 Plank Knee-to-Elbows
- The Tornado
15 Jumping Jacks, 20 Bicycle Crunches
- The Contrast
8 Tuck Jumps, 12 Dead Bugs
- The Iron Pendulum
12 Skater Jumps, 20 Russian Twists
- Anti-Gravity
10 Down-Ups, 10 Leg Raises
- The Scissors
20 High Knees, 20 Flutter Kicks
- The Coil
10 Plank Jacks, 10 Superman Raises
- The Arch
15s Hollow Hold, 16 Alternating Bird-Dogs
- The Bowstring
10 V-Ups, 12 W-Press Ups
- Spinal Coil
20 Bicycle Crunches, 10 Back Widow
- Tactical Down-Regulate
15 Air Squats (Slow), 15 Supine Floor Scapular Shrugs, 15 Glute Bridges
Run one on a shared clock
Pick a workout, share a rally link, and everyone runs the same 5-minute countdown with a live leaderboard. Or use thefree AMRAP timer on your own.
Plan a mission