AMRAP workouts are a great way to maximize a short amount of time with a workout. AMRAP means “As Many Reps As Possible”. You are given a set of exercises for a prescribed number of reps each, and you perform as many reps and rounds of the sets as possible in the given amount of time.
This workout will be 20 minutes. For the exercises, I want you to use a weight that pushes you, so that by the end of the workout you are near failure. This is a high intensity workout, meant to make you burn calories by resting as little as possible – and utilizing muscle groups with weight training allows you to burn calories post workout for up to 24 hours. Take a rest as needed, and pace yourself appropriately.
I did this workout at CrossFit this week and completed 8 rounds, plus 25 reps. For the push press I used a barbell with 45 lbs, and for the kettle bell swings I used a 30 lb kettle bell. Box jumps I used a 20″ box.
Set a timer for 20 minutes and do the following exercises in order for as many rounds as possible:
Push Press – 10 reps
Kettle Bell Swings – 10 reps
Box Jumps – 10 reps
Push Press – If you don’t have a barbell, you can use 2 dumbbells for this exercise or a sandbag – but a barbell is easier for stability due to the heavier weight. Start with the barbell rested in front of your shoulders against your chest (or hold a dumbbell in each hand in the same position, palms facing out.) Use your legs to help push the weight straight up and then back to start. Bending your knees and even hopping slightly will help you push the weight up, especially near the end of the workout! Be sure to keep your core tight and back straight, and don’t allow your back to arch when pushing the weight up. If you find yourself doing this, lower your weight.
Kettle Bell Swings – If you do not have a kettle bell, you can hold a single dumbbell on end with both hands. Hold weight with both hands in front of you, legs shoulder width or wider apart. With straight arms, squat slightly and swing the weight back between your legs, and push through your heels as you swing the weight forward and up to in front of your face, keeping your arms straight. Squeeze your glutes at the top, then bend knees as the weight comes down to back between your legs – repeat in a continuous motion. Be sure to keep your shoulders relaxed and use your legs and core to lift the weight.
Box Jumps – Stand behind a box or bend. Bend knees and jump with both feet onto the box or bench. Step down and repeat. If these are too difficult, do step-ups as quickly as possible. If you do not have a box/bench, do tuck jumps and jump as high as you can bringing your knees to chest.