10 minute AMRAP workouts
55 bodyweight AMRAP workouts with a 10-minute cap. Set the clock, work through the movements in order, and count every round you complete before it hits zero.
How to pace a 10 minute AMRAP
Ten minutes is where pacing starts to matter. The first two rounds should feel comfortably fast rather than maximal; if you are already breathing raggedly at minute three, the back half will cost you more than the front half gained.
These workouts are written for 10 minutes and that is the clock they are scored against, but the cap is not fixed at it. When you create one you can set any clock in the 7–10 minute range — the same workout, the same time domain, a little more or less of it.
The workouts
- The Valve
15 Air Squats, 10 Hand-Release Push-ups, 30 Mountain Climbers
- Arterial Shift
20 Alternating Lunges (Total), 10 Pike Push-ups, 30 Jumping Jacks
- The Regulator
20 Glute Bridges, 10 Standard Push-ups, 20 High Knees
- High Tide
12 Jump Squats, 12 Commando Planks, 20 Lateral Line Hops
- The Centrifuge
10 Surrenders, 8 Dive-Bomber Push-ups, 30 Double-Tap Jumps
- Vascular Drive
10 Combat Sprawls, 12 Plank Shoulder Taps, 15 Air Squats
- Pressure Cooker
8 Broad Jumps, 10 Wide Push-ups, 20 Skater Jumps (Total)
- Crimson Flow
5 Bear Crawl to Broad Jumps, 10 T-Push-ups, 30 Butt Kicks
- The Diverter
16 Reverse Lunges (Total), 8 Diamond Push-ups, 10 Sprawls
- The Hemodynamic
15 Fast Air Squats, 10 Down-Ups, 20 Fast Calf Raises
- The Rip Tide
30 Jumping Jacks, 12 Back Widow, 15 Air Squats
- Backdraft
30 Double-Tap Jumps (Penguin Taps), 10 T-Press Ups, 16 Reverse Lunges (Total)
- Aero-Dorsal
30 High Knees (Total), 12 W-Press Ups, 20 Skater Jumps (Total)
- The See-Saw
10 Hand-Release Push-ups, 15 Supermans, 20 Air Squats
- Counterbalance
10 Pike Push-ups, 20 Glute Bridges
- Equilibrium
12 Standard Push-ups, 15 Reverse Snow Angels
- The Hinge & Press
10 Dive-Bomber Push-ups, 15 Bodyweight Good Mornings
- Tension Shift
10 Diamond Push-ups, 16 Single-Leg Glute Bridges (Total)
- The Fulcrum
12 Wide Push-ups, 16 Alternating Bird-Dogs
- Posterior Strike
10 Sphinx Push-ups, 10 Glute Bridge Walkouts
- Anterior Retreat
12 Commando Planks, 15 Superman Pull-downs
- The Tug-of-War
8 Burpees, 16 Strict Reverse Lunges
- Symmetry
10 T-Push-ups, 20 Plank Reaches (Total)
- The Lever
12 Standard Push-ups, 12 Back Widow
- Counter-Strike
10 Dive-Bomber Push-ups, 12 T-Press Ups
- The Yoke
10 Hand-Release Push-ups, 15 Supine Floor Scapular Shrugs, 15 Air Squats
- The Anvil
10 Hand-Release Push-ups, 10 Tuck Jumps, 10 Back Widow
- The Locomotive
10 Down-Ups, 20 Air Squats
- Steady State
12 Sprawls, 24 Mountain Climbers
- The Pacing Trap
8 Burpees, 16 Alternating Lunges
- Aerobic Flush
15 Air Squats, 30 Jumping Jacks
- The Treadmill
10 Half-Burpees, 20 Skater Jumps (Total)
- Rhythmic Fire
10 Combat Sprawls, 20 Jumping Jacks
- The Long Stride
16 Reverse Lunges, 30 Mountain Climbers
- The Cruiser
5 Burpees, 15 Air Squats, 30 Butt Kicks
- Constant Current
12 Sprawls, 24 Cross-Body Mountain Climbers
- The Oscillator
10 Down-Ups, 20 High Knees
- The Oarsman
10 Down-Ups, 10 Back Widow, 20 Mountain Climbers (Total)
- Steady Traction
10 Combat Sprawls, 12 W-Press Ups, 30 Butt Kicks (Total)
- The Rower's Pace
5 Burpees, 10 T-Press Ups, 30 Jumping Jacks
- The Iron Cross
12 Plank Knee-to-Elbows, 15 Air Squats, 20 Jumping Jacks
- Static Lock
15s Hollow Hold, 10 Reverse Lunges, 20 High Knees
- The Vault
10 Commando Planks, 15 Glute Bridges, 20 Lateral Line Hops
- Anti-Rotation
16 Plank Shoulder Taps, 10 Jump Squats, 30 Butt Kicks
- The Anchor
10 Side Plank Dips (L), 10 Side Plank Dips (R), 20 Air Squats
- Core Suspension
12 Dead Bugs, 15 Fast Air Squats, 30 Mountain Climbers
- The Bridge
15 Superman Raises, 10 Down-Ups, 20 Jumping Jacks
- The Stabilizer
16 Alternating Bird-Dogs, 16 Reverse Lunges, 20 Skater Jumps
- Tension Grid
10 T-Push-ups, 12 Strict Sit-ups, 20 High Knees
- The Sling
20 Russian Twists, 10 Sprawls, 30 Double-Tap Jumps
- Iron Scapula
15 Supine Floor Scapular Shrugs, 12 Dead Bugs, 10 Back Widow
- The Truss
20s Plank Hold, 12 W-Press Ups, 15 Air Squats (Slow)
- Spinal Lock
20s Hollow Hold, 10 T-Press Ups, 15 Glute Bridges
- Active Sonar
16 Alternating Bird-Dogs, 12 T-Press Ups, 16 Dead Bugs (Slow)
- First Contact
15 Air Squats, 15 Strict Sit-Ups, 10 Push-Ups
Run one on a shared clock
Pick a workout, share a rally link, and everyone runs the same 10-minute countdown with a live leaderboard. Or use thefree AMRAP timer on your own.
Plan a mission