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7 Minute AMRAPs Workout

Happy weekend!

I wanted to share a workout format that I’ve been doing with some of my clients this week. It consists of three seven-minute AMRAPs with two minutes of recovery between each. So you would do the first 7-minute AMRAP, take a 2 minute break and then move on to the second. The workout should take 25 minutes total with rest intervals.

A 25-minute high intensity AMRAP workout for total body cardio and strength training.

This is a high intensity workout. AMRAP means as many rounds or reps as possible so the idea is to go full out for the seven minutes and cycle through the three exercises as many times as you can. You can score your workout by counting rounds and reps completed. Take the first AMRAP for example, if you complete three complete rounds of work, 10 push ups and 5 walking lunges, your score is 3 +15. I love triplet AMRAPs. Just when you reach burnout it’s time to move to the next exercise. It allows you to work at a consistent pace throughout.

I didn’t make a video with demonstrations of the exercises this time but here are pictures of most of them. It’s pretty straightforward for the most part with basic movements. The only really technical movement is the kettlebell swing and here is a great tutorial for that.

As always, I would love your feedback on the workout. Report back with how it goes and what you score!

{ 24 comments… add one }
  • Laury March 16, 2013, 1:03 pm

    I love high intensity workouts. This is awesome! I have done a few similar to this but never tried 7 minute AMRAP. I’ve done one round 10 minutes or two or three for 5 each. This sounds intense but fabulous!

  • Tara | Treble in the Kitchen March 16, 2013, 1:06 pm

    I love this!! This would be great for when I am in a time crunch 🙂

  • Donna March 16, 2013, 1:29 pm

    I am so sore after Thursdays workout!!! So good!!!!

  • Amber March 16, 2013, 2:54 pm

    Awesome! I will definitely be doing this workout! One question, is a burpee box jump basically a burpee immediately followed by a box jump?

  • jennyv March 16, 2013, 3:05 pm

    I’d love to give you feedback on this one — I have to get my courage up! 7 minutes can be deadly in AMRAPs! I think the burpee box jumps would give a fantastic burn and keep my heart rate WAY up! Seriously curious about trying this one… and if/when I do, I’ll definitely give it a true review!

    This is a fantastic looking workout!

  • Colleen March 16, 2013, 3:05 pm

    Awesome! Thanks for sharing! I did a similar w/o yesterday morning. I agree that triples are best!

  • Katherine March 16, 2013, 4:08 pm

    You go, girl! love your pics. 🙂


  • Parita @ myinnershakti March 16, 2013, 6:49 pm

    Can’t wait to try this out! I love workouts that are both efficient and effective 🙂

  • Kaylyn March 16, 2013, 6:59 pm

    LOVE THIS! can not wait to give this a try tomorrow!

  • Joy March 16, 2013, 8:20 pm

    I can’t wait to try this workout! Thanks for posting it.

    Just yesterday I made it through your Tabata workout without taking a cheating break during the pushups.

  • Heather March 16, 2013, 10:20 pm

    Hey Jen!
    I have a question that is utterly unrelated to this particular post lol, but regarding a specific bodypump song. No idea what release it’s from but it is a shoulder track and goes “uptown, downtown…….. need more hardcore” and it’s all done in a funny voice… any idea where I could get a copy of the song??

  • Addy @ Six-Kick Switch March 17, 2013, 10:53 pm

    Oh man, I really want to try those burpee box jumps! They look so hard, but so good….great workout, Jen!

  • Karla @ myhighonlife March 18, 2013, 4:21 pm

    This workout looks awesome–already wrote it down to give it a try next week!

    Thanks for sharing 🙂

  • Jonno June 17, 2013, 7:08 pm

    We did this workout in the freezing cold with 16kilo, 24kilo KB and when you sweat in this temperature, it must be doing something.

    We look forward tio doing some more of your workouts.

  • Kiril June 23, 2013, 6:13 pm

    Thanks for the routine. I started doing crossfit 3 weeks ago(coming from long distance running) and I’m still learning the techniques. Did this yesterday and here’s my score:

    60 push ups, 120 lunges, 160 rope jumps
    20 burpees, 30 push press, 45 situps
    30 air squats, 20 swings, 10 pull ups

    I lack upper body strength and lost too much time on the pull ups. How am I standing? Is this OK for a beginner in crossfit?

  • Josie July 1, 2013, 1:28 pm

    I did this workout this morning, and it was awesome (in a “this makes me want to kill Jen” kind of way)! Great workout – thanks Jen!!

    • Jen July 1, 2013, 2:27 pm

      yay! thanks for the feedback. hope you are well. xo

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