A high-intensity 20-minute AMRAP workout designed to test your endurance and mental toughness.

20-Minute AMRAP Workout

Duration: 20 minutes

1. Dumbbell Thrusters

• Reps: 10
• Rx Weight: Men: 35-50 lbs, Women: 20-35 lbs

2. Pull-Ups

• Reps: 10
• Rx: Assisted or Bodyweight Rows for beginners

3. Box Jumps

• Reps: 15
• Rx: 24” Box for Men, 20” Box for Women

4. Kettlebell Swings

• Reps: 20
• Rx Weight: Men: 53 lbs, Women: 35 lbs

5. Push-Ups

• Reps: 10
• Rx: Standard or Modified on Knees

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The workout in detail

1. 10 Dumbbell Thrusters
   • Muscles Targeted: Shoulders, Legs, Core
   • Instructions: Hold a dumbbell in each hand, squat down to parallel, and then explode up, pressing the dumbbells overhead as you stand.

2. 10 Pull-Ups (or Assisted Pull-Ups/Bodyweight Rows)
   • Muscles Targeted: Back, Biceps, Shoulders
   • Instructions: Perform strict pull-ups or use a resistance band to assist if you’re not yet able to do unassisted pull-ups. If no pull-up bar is available, do bodyweight rows with a bar or TRX.

3. 15 Box Jumps (or Step-Ups)
   • Muscles Targeted: Quads, Glutes, Hamstrings, Core
   • Instructions: Jump onto a sturdy box or platform. Step down one foot at a time to avoid injury. For a lower-impact version, step up instead of jumping.

4. 20 Kettlebell Swings (or Dumbbell Swings)
   • Muscles Targeted: Hamstrings, Glutes, Core, Shoulders
   • Instructions: Swing a kettlebell (or dumbbell) between your legs and then drive your hips forward to swing the weight to eye level, keeping your back straight.

5. 10 Push-Ups
   • Muscles Targeted: Chest, Shoulders, Triceps, Core
   • Instructions: Perform a standard push-up, keeping your body in a straight line from head to heels. If needed, modify by dropping to your knees or performing incline push-ups on a bench.

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How to Do It

• Set a timer for 20 minutes.
• Perform the exercises in the order listed, completing as many rounds as you can in 20 minutes.
• Once you finish a round, immediately start another.
• Rest as needed, but the goal is to keep moving throughout the 20 minutes.

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Scaling and Modifications

• If you find any exercises too challenging, scale down the reps or substitute with a simpler movement (e.g., perform knee push-ups instead of full push-ups, or do jumping jacks instead of box jumps).
• If you’re more advanced, you can increase the weight on the dumbbell thrusters or use a higher box for jumps.

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Cool Down (5-10 minutes)

After completing the AMRAP, it’s important to cool down and stretch:

1. Foam Rolling: Spend 1-2 minutes on your quads, hamstrings, shoulders, and back.
2. Stretching:
   • Chest Stretch: Hold for 30 seconds.
   • Hip Flexor Stretch: Hold for 30 seconds on each side.
   • Hamstring Stretch: Hold for 30 seconds on each leg.
3. Breathing Exercises: Deep belly breathing to help lower your heart rate.

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Final Tip:
Focus on quality reps rather than rushing through the movements. Keep your form tight to avoid injury, and don’t worry if you can’t complete as many rounds as others—consistency and effort are what count!