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AMRAP

20-Minute AMRAP Template

Complete As Many Rounds As Possible in 20 minutes. Perfect for a more challenging workout that builds endurance.

1 round 1 set 20 min total
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Ready

20:00

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About this timer

Twenty minutes of continuous work turns an AMRAP from a sprint into an endurance test. At this length the winner is almost never the person who moves fastest — it is the person who never stops moving. Choose movements you can still perform with good form when tired, because you will be doing them for the final five minutes in exactly that state.

Best for

  • Building aerobic capacity with resistance work in the mix
  • A single long conditioning piece as the whole session
  • Testing pacing discipline

What to do in the work rounds

  • 5 pull-ups, 10 push-ups, 15 air squats
  • 400m run, 15 kettlebell swings, 15 sit-ups
  • 10 burpees, 15 box step-ups, 20 mountain climbers
  • Row 250m, 15 dumbbell snatches per arm

Scaling it

Easier
Run the ten-minute version first and see whether your round times hold across it before doubling the clock.
Harder
Set a round target before you start and treat falling short as a failed session rather than a slow one.

How the clock runs

One pass through this timer is 1 round and 20 min. It runs once, for 20 min in total. The intervals break down as 1 × 20 min.

#IntervalLengthElapsed
1 20-Minute AMRAP 20:00 20:00

Questions about the 20-Minute AMRAP Template

Should I plan rest into a twenty-minute AMRAP?

Plan transitions rather than rest. Deciding in advance where you will breathe — say five seconds before each set of pull-ups — beats stopping when you feel like it.

Is twenty minutes too long?

It is long for a first AMRAP. Start with ten, get an even split, then extend.