10 Weakness Destroying AMRAP Workouts for CrossFit Scaled and Foundations Athletes

Add these AMRAP Workouts into your training.

1 FIGHT GONE BAD

3 Rounds For Total Reps in 17 minutes

• 1 minute Wall Ball Shots (20/14 lb)
• 1 minute Sumo Deadlift High-Pulls (75/55 lb)
• 1 minute Box Jumps (20 in)
• 1 minute Push Press (75/55 lb)
• 1 minute Row (calories)
• 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

Good Score for “Fight Gone Bad”
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

Tips and Strategy

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Balls in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

Intended Stimulus

“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

Scaling

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

2 MARY

AMRAP in 20 minutes

• 5 Handstand Push-Ups
• 10 Pistols (alternating legs)
• 15 Pull-Ups

On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 5 Handstand Push-Ups followed by 10 Pistols followed by 15 Pull-Ups.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Good Scores for “Mary” (source)
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 13-16 rounds
– Elite: 17+ rounds

Tips and Strategy

“Mary” is a WOD where you should go mostly unbroken. The workout is nicely divided into upper body pushing (Handstand Push-Ups), lower body (Pistols), and upper body pulling (Pull-Ups), making major muscle fatigue less of a factor. (In contrast, you’d need to do several small sets in a WOD like “JT” where the three exercises all require upper body pushing: Handstand Push-Ups, Ring Dips, and Push-Ups.)

Intended Stimulus

“Mary” should feel really physically challenging. You’ve got 3 difficult gymnastics movements to perform and even though there aren’t any monostructural cardiovascular movements in this WOD (Running, Rowing, Jump Rope, etc.) you should feel your lungs burning thanks to your speed. Don’t use “Mary” as a time to work on your gymnastic skills–you’ll lose “Mary’s” benefit if you stare at the wall for minutes at a time, waiting for a Handstand Push-Up to happen.

Scaling Options

“Mary” is a WOD that requires above-average gymnastics skills: Handstand Push-Ups, Pistols, and Pull-Ups. Scale the skill level of these movements (see: Handstand Push-Up Scaling | Pistol Scaling | Pull-Up Scaling) so you can move smoothly throughout this WOD. You’ll lose the intended stimulus of “Mary” if you treat the workout like a skill session.

Intermediate Option
20 Minute AMRAP
2 Handstand Push-Ups
6 Pistols (alternating legs)
10 Pull-Ups

Beginner Option
20 Minute AMRAP
5 Push-Ups
10 Alternating Stationary Lunges
15 Ring Rows