Homemade 20-minute AMRAP CrossFit Workout

It is possible that these days when you cannot leave home you have run out of ideas to train, especially if you were used to going to the Cross Fit BOX, where the Wod of the day was written on the board. For that reason, we suggest this Cross Fit AMRAP routine.

The acronym AMRAP stands for As Many Reps As Possible; that is to say, in english “as many repetitions as possible”. Looking at this, you can get an idea that this is a workout to failure, with elements that make it a Cross Fit routine as well .

We present to you this AMRAP 20 minute homemade Cross Fit routine that will maintain your physical shape until you can practice CrossFit again in your usual box.

20 minute CrossFit AMRAP routine
20 minute CrossFit AMRAP routine

20 minute CrossFit AMRAP routine

The foundation of a workout of this type is to perform as many repetitions of a circuit as possible in a given time. Set your timer for the next 20 minutes and follow your own pace as you perform the following exercises.

1. Push-ups

  1. Begin in a high plank position, with your hands directly under your shoulders. 
  2. Extend your legs back and keep your body in a straight line from head to hips and heels.
  3. Keeping your back flat, bend your elbows at a 45-degree angle from your ribs and lower your body toward the ground.
  4. Pause once your chest is just above the ground.
  5. On an exhale, press down on the floor to return to the starting position.
  6. Perform 5 push-ups.

2. Burpees

  1. Begin by standing with your feet hip-width apart. Place your arms at your sides.
  2. Bring your hands to the ground, aligned with your shoulders.
  3. Bring your feet behind you into a high plank position.
  4. Bend your elbows and do a push-up, letting your chest and torso touch the ground.
  5. Press your hands against the ground and return to the top of the plank, keeping your body in a flat line.
  6. Jump up and bring your feet into your hands. Now, jump high into the air, spreading your arms over your head.
  7. Land with your knees slightly bent and jump straight to the next rep.
  8. Perform 10 burpees per round.

This exercise is quite intense, and it can be challenging depending on your condition. If you want to make it easier, you can eliminate the flex, and stay in a high plank position.


3. V-Ups

  1. Lie on your back with your arms over your head, and your legs straight.
  2. With your feet together and your legs straight, lift your legs and upper body off the floor so that they meet in the middle.
  3. Keep your core tight and reach for your toes with your hands.
  4. Slowly lower your back toward the ground, extending your arms back over your head. That is a repeat.
  5. Do 15 repetitions.

If this is difficult for you, you can keep your arms at your sides, bend your knees, and pull them up to your chest while lifting your upper body at the same time.

4. Jump squats

  1. Stand with your legs shoulder-width apart and your arms at your sides.
  2. Push your hips back and bend your knees, lowering your body toward the ground. Keep your knees behind your toes, your shoulders back, and your chest up.
  3. Squat down until your thighs are parallel to the ground.
  4. Push your heels in and blast to jump.
  5. Land with your knees bent and go straight to the next squat.
  6. Perform 20 jump squats per round.

When the 20 minutes are up, it is important that you take your time to stretch. This will help your muscles recover so they don't hurt the next day.


If you used to go to the training box and now you can't but you don't want to neglect your body, we recommend you follow this AMRAP routine from Cross Fit . With these 4 exercises over the next few days, you will feel as if your body has been pushed to the limit.

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