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Duo AMRAPs and a 22-minute grind

1 Dec 2025 · Partner AMRAP + AMRAP · 45 min · Open & Pro

AMRAP
as many rounds as possible: keep cycling through the list until the time is up and count your rounds.
Zones
one exercise per zone for a fixed time, then move on to the next zone.
In pairs
one works while the other rests or holds; swap as written.

Duo AMRAPs · 3 × 6 min

1AMRAP 1Air bike (A) 500 mWall balls (B) max reps
2AMRAP 2Bulgarian split squats (A) 8 per legSled pull (B) max distance
3AMRAP 3Burpee box jumps (A) 10Sandbag clean and press (B) max reps
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.
See the plansLog in

Equipment: Air bike, Wall ball, Dumbbells, Sled, Box, Sandbag, Rower

Three 6-minute partner AMRAPs where partner A sets the pace, then a 22-minute AMRAP of runs, rows and strength.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Quadsmain in 8, also in 2
  2. Glutesmain in 5, also in 3
  3. Hamstringsmain in 3, also in 6
  4. Shouldersmain in 4, also in 4
  5. Calvesmain in 2, also in 6
  6. Absmain in 1, also in 7

Hardly touched: Obliques, Adductors, Traps, Lower back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.

Muscle maps: MuscleMap (MIT)