15 minute AMRAP workouts
55 bodyweight AMRAP workouts with a 15-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 15 minute AMRAP
Fifteen minutes is a pacing test wearing a workout costume. Pick a round time you think you can repeat, then repeat it. Athletes who negative-split a fifteen — second half at the same pace or faster — almost always beat the ones who sprinted the opening.
These workouts are written for 15 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 12–15 minute range — the same workout, the same time domain, a little more or less of it.
The workouts
- The Long Haul
20 Air Squats, 10 Pike Push-ups, 40 Jumping Jacks
- Deep Circulation
20 Reverse Lunges (Total), 12 Hand-Release Push-ups, 20 Sprawls
- The Piston Grind
20 Glute Bridges, 10 Dive-Bomber Push-ups, 30 Mountain Climbers
- Sustained Pressure
16 Surrenders, 12 Wide Push-ups, 30 High Knees
- The Marathon Shunt
10 Combat Sprawls, 16 Commando Planks, 30 Skater Jumps
- Aerobic Shift
20 Alternating Lunges, 10 T-Push-ups, 40 Double-Tap Jumps
- The Steady State
20 Air Squats, 10 Diamond Push-ups, 20 Down-Ups
- Arterial Endurance
8 Bear Crawl to Broad Jumps, 16 Plank Shoulder Taps, 40 Butt Kicks
- The Metronome
20 Single-Leg Glute Bridges (10/leg), 10 Standard Push-ups, 40 Jumping Jacks
- System Flush
16 Reverse Lunges, 10 Pike Push-ups, 30 Mountain Climbers
- Arterial Pull
20 Alternating Lunges (Total), 12 Back Widow, 40 Double-Tap Jumps
- Dorsal Tow
8 Burpees, 12 W-Press Ups, 30 High Knees
- Venous Return
20 Reverse Lunges (Total), 12 T-Press Ups, 30 Mountain Climbers
- Shock Front
12 Combat Sprawls, 10 Diamond Push-ups, 12 W-Press Ups, 8 Broad Jumps
- The Trinity
20 Air Squats, 10 Hand-Release Push-ups, 15 V-Ups
- The Fulcrum
24 Reverse Lunges (Total), 10 Pike Push-ups, 20 Russian Twists
- Global Warning
15 Jump Squats, 12 Commando Planks, 16 Dead Bugs
- The Apex
20 Glute Bridges, 10 Dive-Bomber Push-ups, 20 Butterfly Sit-ups
- The Axis
16 Surrenders, 10 T-Push-ups, 20 Plank Jacks
- The Triad
12 Wide Push-ups, 20 Single-Leg Glute Bridges, 15 Leg Raises
- Perimeter Defense
20 Skater Jumps (Total), 10 Sphinx Push-ups, 16 Plank Shoulder Taps
- Base Camp
15 Fast Air Squats, 10 Standard Push-ups, 15 Strict Sit-ups
- The Equalizer
10 Down-Ups, 20 Alternating Lunges, 16 Plank Knee-to-Elbows
- The Spire
10 Diamond Push-ups, 20 Fast Calf Raises, 20 Bicycle Crunches
- The Scapular Axis
20 Fast Air Squats, 12 Back Widow, 15 Strict Sit-Ups
- Global Retraction
15 Jump Squats, 15 Supine Floor Scapular Shrugs, 16 Dead Bugs
- The Posterior Triad
12 Wide Push-ups, 12 W-Press Ups, 15 V-Ups
- The Pacesetter
10 Combat Sprawls, 20 Air Squats, 30 Mountain Climbers
- Steady Altitude
8 Burpees, 16 Alternating Lunges, 30 Jumping Jacks
- The Rhythmic Grind
10 Down-Ups, 20 Skater Jumps (Total), 30 Butt Kicks
- Aerobic Threshold
12 Sprawls (Standard), 24 Air Squats, 24 Lateral Line Hops
- The Long Stride
15 Combat Sprawls, 15 Reverse Lunges, 30 High Knees
- The Cadence
10 Half-Burpees, 20 Air Squats, 30 Cross-Body Mountain Climbers
- Endurance Protocol
5 Bear Crawl to Broad Jumps, 15 Air Squats, 40 Double-Tap Jumps
- The Cruiser
10 Burpees, 20 Skater Jumps, 30 Mountain Climbers
- Systemic Flush
15 Jump Squats, 15 Sprawls (Standard), 30 Butt Kicks
- The Engine Block
12 Down-Ups, 24 Alternating Lunges, 30 Jumping Jacks
- The Rower's Engine
10 Combat Sprawls, 15 Back Widow, 30 Jumping Jacks
- Steady Draft
10 Half-Burpees, 12 T-Press Ups, 30 Cross-Body Mountain Climbers
- Endurance Tow
12 Down-Ups, 12 W-Press Ups, 30 Butt Kicks
- The Washout
20 Air Squats, 15 Reverse Snow Angels, 30 High Knees (Total)
- The Monolith
20s Plank Hold, 20 Air Squats, 30 Jumping Jacks
- Iron Spine
16 Alternating Bird-Dogs, 16 Reverse Lunges, 30 Mountain Climbers
- Static Equilibrium
20s Hollow Hold, 10 Combat Sprawls, 20 Skater Jumps
- The Suspended Bridge
15 Superman Raises, 15 Glute Bridges, 30 Butt Kicks
- Rotational Lock
20 Plank Shoulder Taps, 20 Alternating Lunges, 30 High Knees
- The Pillar
10 Side Plank Dips (L), 10 Side Plank Dips (R), 20 Air Squats
- Dead Stop
20 Dead Bugs (Slow), 10 Down-Ups, 30 Jumping Jacks
- The Brace
16 Plank Knee-to-Elbows, 16 Reverse Lunges, 30 Double-Tap Jumps
- Tension Span
15 Strict Sit-ups, 15 Superman Raises, 20 Combat Sprawls
- The Citadel
20 Russian Twists, 10 T-Push-ups, 30 Lateral Line Hops
- Iron Scapula Grind
20s Hollow Hold, 15 Supine Floor Scapular Shrugs, 20 Alternating Lunges
- Dorsal Span
15 Strict Sit-Ups, 12 Back Widow, 15 Combat Sprawls
- The Suspended Yoke
20s Plank Hold, 12 T-Press Ups, 15 Glute Bridges
- The Undertow
10 Burpees, 10 Broad Jumps, 12 Hand-Release Push-Ups
Run one on a shared clock
Pick a workout, share a rally link, and everyone runs the same 15-minute countdown with a live leaderboard. Or use thefree AMRAP timer on your own.
Plan a mission