Original data
How 203 AMRAP workouts are built
Across 203 bodyweight AMRAP workouts using 91 distinct movements, rounds get both longer and denser as the time cap grows — from 2.2 movements and 27 reps per round at 5 minutes, to 4 movements and61 reps at 20 minutes.
Computed from our own workout library at build time. Free to cite with a link.
Round density by time cap
A longer cap does not just mean more rounds of the same thing. Programming for a 20-minute AMRAP means more movements per round and roughly double the reps of a 5-minute one, which is why the two feel like different sports.
The most programmed movements
Air Squats appear in 16.3% of workouts — more than any other movement. The top15 account for the bulk of all programming, while 12 movements appear in exactly one workout. The median movement is used in 6workouts.
| Movement | Workouts | Share |
|---|---|---|
| Air Squats | 33 | 16.3% |
| Jumping Jacks | 26 | 12.8% |
| High Knees | 20 | 9.9% |
| Mountain Climbers | 20 | 9.9% |
| Combat Sprawls | 18 | 8.9% |
| Skater Jumps | 18 | 8.9% |
| Down-Ups | 17 | 8.4% |
| Reverse Lunges | 17 | 8.4% |
| Back Widow | 16 | 7.9% |
| Alternating Lunges | 14 | 6.9% |
| Glute Bridges | 14 | 6.9% |
| Jump Squats | 14 | 6.9% |
| Butt Kicks | 13 | 6.4% |
| T-Press Ups | 13 | 6.4% |
| W-Press Ups | 13 | 6.4% |
Workouts by training stimulus
| Stimulus | Workouts | Time caps |
|---|---|---|
| Blood Shunt | 42 | 5, 10, 15 min |
| Localized Trap | 40 | 5, 10, 15 min |
| Engine Room | 41 | 5, 10, 15 min |
| Midline Tension | 41 | 5, 10, 15 min |
| Aerobic Matrix | 13 | 20 min |
| 4-Point Cascade | 13 | 20 min |
| Armor Protocol | 13 | 20 min |
What is not here yet
Everything above describes how the workouts are built, not how people perform them. The athlete-side numbers — median rounds on a given workout, how round-time variance is distributed, how much a score typically improves across an eight-week campaign — need more recorded missions than we have. When there are enough for the numbers to be honest, they will be published here.
In the meantime, AMRAP pacing explains the round-time variance measure itself, andwhat is a good AMRAP score explains why a published median would be less useful than you would expect.