AMRAP Timer

AMRAP stands for As Many Rounds (or Reps) As Possible. You pick a small circuit of exercises, start the clock, and move through as many full rounds as you can before time runs out. No rest phases, no round breaks. Just one continuous block of work.

This amrap timer is set to a single 20-minute block: prep, then one 1200-second work phase, then done. There’s no rest built in because an AMRAP isn’t an interval workout. You manage your own pacing and take breaks when you need them, but the clock doesn’t stop for you.

Pacing

The single biggest mistake in an AMRAP is going out too hard. Twenty minutes is a long time, and a pace that feels manageable in round one will wreck you by round five if it’s too aggressive. Start slower than you want to, genuinely, deliberately slower, and see how you feel at the halfway mark. If you’re still moving well at 10 minutes, pick up the pace. If you went out too hot, you’ll spend the back half surviving instead of working, and your round count suffers for it.

Tracking your score

Your score in an AMRAP is the number of full rounds you complete, plus any extra reps into an unfinished round (for example, “7 rounds plus 4 reps”). Keep a tally however works for you: a whiteboard, a notepad, or just counting out loud each time you finish a round. It’s easy to lose count once you’re breathing hard, so pick a system before you start, not halfway through.

A couple of AMRAPs to try

• 20 minutes: 10 push-ups, 10 air squats, 10 sit-ups, simple and bodyweight, good for gauging pacing
• 20 minutes: 5 pull-ups, 10 kettlebell swings, 15 box jumps, a step up in intensity that rewards steady pacing over bursts

Want to break your 20 minutes into timed work-and-rest rounds instead of one continuous block? The CrossFit timer and EMOM timer both use structured intervals. For ideas on building a complete session around any of these formats, see the tabata workout guide.