Maximize Your Fitness with the 20-Minute CrossFit AMRAP Workout

CrossFit workouts, known for their intensity and effectiveness, can be a game-changer in your fitness journey. One popular workout format is the As Many Rounds As Possible (AMRAP) workout. This article will discuss a 20-minute CrossFit AMRAP workout consisting of 5 pull-ups, 10 push-ups, and 15 air squats.

Getting Started with the AMRAP Workout: Before diving into the workout, ensure you’ve properly warmed up. A good warm-up prepares your muscles, joints, and cardiovascular system for the demanding exercise ahead. Spend at least 10 minutes performing light cardio and dynamic stretches.

Understanding the AMRAP Workout Structure: The AMRAP workout structure is simple yet effective. You’ll perform the prescribed exercises, in this case, 5 pull-ups, 10 push-ups, and 15 air squats, repeatedly for 20 minutes. Your goal is to complete as many rounds as possible within the time limit.

Breaking Down the Exercises:


First up are pull-ups, an excellent upper body exercise targeting the back, shoulders, and arms. Choose a pull-up bar that allows for a comfortable grip and a full range of motion. Begin by hanging from the bar with your palms facing away from you.

Next, engage your core and pull your body up toward the bar. Aim to bring your chin above the bar before slowly lowering yourself back down. Repeat this process for five reps, ensuring proper form is maintained throughout.

Check on how to do the perfect pull up on this video via The Perfect Pull Up – Do it right! – YouTube


The second exercise is the classic push-up. Start in a plank position with your hands slightly wider than shoulder-width apart. Keep your body in a straight line from head to toe, engaging your core.

Lower your body to the ground, bending your elbows to a 90-degree angle. Push back up to the starting position, fully extending your arms. Perform 10 push-ups, making sure to maintain proper form for each repetition.

Check on how to do the perfect pull up on this video via The Perfect Push Up | Do it right! – YouTube

Air Squats:

Lastly, air squats target your lower body, working the quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, toes pointing slightly outwards. Extend your arms in front of you for balance.

Initiate the squat by pushing your hips back and bending your knees. Descend until your thighs are parallel to the ground, keeping your chest up and knees tracking over your toes. Push through your heels to return to a standing position. Complete 15 air squats, focusing on form and controlled movement.

Check on how to do the perfect pull up on this video via The Air Squat – YouTube

Tips for Maximizing Your AMRAP Workout:

Maintain Proper Form:

Throughout the workout, prioritize proper form over speed. Sacrificing form for speed can lead to injury and diminish the effectiveness of the exercises. If you’re unsure about your form, consult a fitness professional for guidance.

Pace Yourself:

Since the workout lasts 20 minutes, pacing is crucial. Avoid starting too fast, as this may lead to burnout before the time is up. Find a comfortable pace that allows you to maintain a steady rhythm while completing the exercises with proper form.

Keep Track of Your Rounds:

As you progress through the workout, keep track of the rounds completed. Recording your progress helps you set goals for future workouts, allowing you to measure your improvements over time.

Make Modifications if Necessary:

Not everyone may be able to perform the standard pull-up, push-up, or air squat. Modify the exercises to suit your fitness level or any physical limitations you may have. For instance, try assisted pull-ups, knee push-ups, or shallow squats.

Rest Strategically:

It’s crucial to listen to your body and rest as needed. However, try to rest strategically to avoid wasting precious workout time. Rest between exercises or during transitions, aiming to keep rest periods brief and consistent.

Stay Hydrated:

Drink water before, during, and after the workout to stay hydrated. Adequate hydration helps prevent cramps, fatigue, and impaired performance during the workout.

Cool Down and Stretch:

After completing the AMRAP workout, take time to cool down and stretch. Cooling down allows your heart rate and breathing to return to normal, while stretching helps reduce muscle soreness and improve flexibility.

Celebrate Your Achievements:

Regardless of the number of rounds completed, congratulate yourself for taking on a challenging CrossFit AMRAP workout. Acknowledge your hard work and use this experience to fuel your motivation for future workouts.


The 20-minute CrossFit AMRAP workout featuring 5 pull-ups, 10 push-ups, and 15 air squats is a powerful way to improve your overall fitness. By focusing on proper form, pacing yourself, and listening to your body, you can maximize the benefits of this intense and efficient workout. Incorporate this AMRAP routine into your fitness regimen and watch your strength, endurance, and confidence soar.

You can also find a lot of exercises for Cross Fitness and Cross Fitness Workouts while on your fitness journey right here at Aussie Fitness Centre.

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