Free CrossFit AMRAP Timer — 5, 10, 15, 20 Minute Workouts

What Is an AMRAP?

AMRAP stands for "As Many Rounds As Possible" (sometimes "As Many Reps As Possible" in single-movement variants). The athlete completes a prescribed circuit of movements as many times as possible within a fixed time cap, scoring total rounds plus any partial reps at the buzzer. AMRAP is one of three time-domain structures in CrossFit programming alongside "For Time" (complete a fixed amount of work as fast as possible) and EMOM (complete prescribed work each minute on the minute).

AMRAP scoring is a pure work-capacity test. The athlete who completes the most total reps inside the time cap wins. There is no judging of speed or pace within the workout — only total output. This makes AMRAP one of the cleanest measurements of conditioning improvement over time, because the workout structure is identical from one attempt to the next.

Benchmark CrossFit AMRAP Workouts

Cindy is the most-attempted AMRAP in CrossFit history. The bodyweight-only design makes it accessible anywhere, while the simple movement pattern allows for direct comparison across athletes and across years. Elite scores exceed 30 rounds; intermediate trainees typically score 12 to 20 rounds; novices score 8 to 12 rounds.

How To Pace an AMRAP

Sprint AMRAPs (5 minutes or less)

Treat as anaerobic work. Go nearly all-out from the buzzer; expect a power drop in the final 60 seconds. Recovery is impossible inside a 5-minute window, so do not try to "save" energy — you will not redeem it before time expires.

Mid-range AMRAPs (10–15 minutes)

Sustain just below your max sustainable pace. Aim for steady consistent rounds rather than fast-slow-fast pacing. Most elite CrossFitters describe the optimal mid-range AMRAP pace as "uncomfortable but maintainable for the full clock."

Long AMRAPs (20+ minutes)

Run aerobic with brief anaerobic surges. The key skill is finding the largest unbroken rep set you can hold throughout the workout. For Cindy, this often means doing all 5 pull-ups unbroken every round even when your hands hurt — transitions cost time and break rhythm.

AMRAP Strategies By Movement

Sample AMRAP Workouts

5-minute sprint AMRAP

5 minutes AMRAP of: 10 wall balls (20 lb / 14 lb), 10 burpees. Score = total rounds + reps. Intermediate target: 5+ rounds. Recover for 3–5 minutes before any cool-down.

10-minute AMRAP (Sprint conditioning)

10 minutes AMRAP of: 5 deadlifts (225/155 lb), 10 push-ups, 15 air squats. Score = rounds + reps. Intermediate target: 7–9 rounds. Pace requires breaking deadlifts before failure, not after.

15-minute AMRAP (Mid-range)

15 minutes AMRAP of: 200m run, 15 kettlebell swings (53/35 lb), 10 toes-to-bar. Score = total rounds + reps. Intermediate target: 8–10 rounds. The run is the recovery; pace the KB and T2B sustainably.

20-minute Cindy (benchmark)

20 minutes AMRAP of: 5 pull-ups, 10 push-ups, 15 air squats. Score = total rounds. Intermediate target: 15–20 rounds. Elite target: 25+ rounds. The benchmark Cindy WOD — retest every 6–8 weeks to measure conditioning progress.

20-minute Mary (advanced benchmark)

20 minutes AMRAP of: 5 handstand push-ups, 10 pistols (alternating), 15 pull-ups. Score = total rounds. Elite target: 9+ rounds. Scale to abmat HSPU and assisted pistols if needed.

AMRAP Scoring & Tracking

The standard score format

AMRAP scores are written as "rounds + reps" — for example, "16 rounds + 8 reps" means you completed 16 full rounds and 8 additional reps of the next round when the buzzer sounded. Some apps and competitions convert this to total reps for tiebreaking; CrossFit Inc. uses the round + reps format for benchmark tracking.

Logbook discipline

Every AMRAP attempt should be logged with: WOD name, total score, scaling applied (e.g., banded pull-ups, abmat HSPU), date, and any notes on pacing. The value of AMRAP as a measurement tool depends on consistent logging — you cannot track progress without baselines.

Retest cadence

Benchmark AMRAPs should be retested every 6 to 12 weeks. Retesting more often does not give the body time to adapt and produces noisy data; retesting less often makes it harder to feel ongoing progress and adjust programming.

Pair this page with our EMOM timer for "every minute on the minute" workouts, the interval timer for general work-rest splits, and the workout timers hub for other formats.

AMRAP Mistakes

Going out too hot

The most common AMRAP mistake. Athletes burn through round 1 at unsustainable pace, blow up in round 4, and spend the rest of the workout breathing instead of moving. Practice "sandbagging" the first 90 seconds to set a sustainable rhythm.

Failing reps

Failing a lift or movement in the middle of an AMRAP is costly — you lose 5 to 15 seconds resetting and the next rep is even harder. Break sets before failure rather than going to failure. Five sets of three pull-ups beats two sets of seven plus a failed eighth.

Overlong transitions

The gap between movements is where seconds disappear. Walking to the bar instead of jogging; chalking up for 8 seconds instead of 3; staring at the clock for 5 seconds. Aim for under 3 seconds between movements throughout the workout.

Wrong scaling

If you cannot complete round 1 at the RX prescription with form, the WOD is mis-scaled. Drop weights, reduce gymnastic difficulty, or shorten the time cap. CrossFit's stated programming logic is "mechanics, consistency, intensity" — in that order. Sacrificing mechanics for an RX score defeats the purpose.

AMRAP Timer FAQ