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AMRAP

Triple 5-Minute AMRAP Template

Three separate 5-minute AMRAPs with 2-minute rest periods between them. Great for varied exercise selection.

5 rounds 1 set 19 min total
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Ready

05:00

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About this timer

Three separate five-minute AMRAPs with two minutes of rest between them. Splitting the work lets you hold a much higher intensity than one fifteen-minute block would allow, and the full recovery between blocks means each one is a fresh effort rather than a continuation. Use a different circuit for each block and the session covers far more ground than a single AMRAP can.

Best for

  • High-intensity work without a twenty-minute grind
  • Covering three movement patterns properly in one session
  • Group training where blocks can be scored separately

What to do in the work rounds

  • Block one, upper body: push-ups, rows, dips
  • Block two, lower body: squats, lunges, box jumps
  • Block three, full body: burpees, kettlebell swings, sit-ups
  • Or run the same circuit three times and compare your round counts

Scaling it

Easier
Extend the rest to three minutes. The recovery is what makes the intensity possible.
Harder
Cut the rest to ninety seconds, or repeat the same circuit in all three blocks and try to hold your round count.

How the clock runs

One pass through this timer is 5 rounds and 19 min. It runs once, for 19 min in total. The intervals break down as 3 × 5 min and 2 × 2 min.

#IntervalLengthElapsed
1 AMRAP 1 05:00 05:00
2 Rest 02:00 07:00
3 AMRAP 2 05:00 12:00
4 Rest 02:00 14:00
5 AMRAP 3 05:00 19:00

Questions about the Triple 5-Minute AMRAP Template

Should each block use different exercises?

Either works. Different circuits cover more ground; the same circuit three times gives you a clean read on how much you fade.

Why two minutes of rest?

It is roughly what a five-minute maximal effort needs before the next one is worth doing at full intensity.