Get in your cardio and strength training in just 30 minute with this AMRAP workout, which in CrossFit terms stands for as many rounds as possible. It's just three exercises that you cycle through as many times as you can. Seems simple enough, right? But you should know that in CrossFit, basic definitely doesn't mean easy [1]. And actually, the workouts that look simple on paper tend to be the most challenging, both physically and mentally.
This is a total-body workout that's fast-paced with no rest, so get ready to sweat, burn, and grunt. Push yourself hard, and challenge yourself to see how many rounds you can do. By the end, you'll feel so pumped knowing you're getting stronger [2] and more badass every day.
30-Minute CrossFit Workout
Directions: Perform as many rounds as possible of the below workout:
30 calories on the rower (about two to three minutes)
20 wall balls
10 ring rows
Modifications: If you don't have access to a rower, use another machine, run in place, or do burpees. If you're at home, you can also run up and down the stairs. You'll also need a soft medicine ball, eight to 14 pounds, but if you don't have one, just hold dumbbells in each hand and do dumbbell thrusters [3] instead. As for ring rows, if you don't have access to rings or a TRX [4], you can do bar rows with a bar, or use a sturdy table [5]. With so many modifications, you have no excuses not to do this workout!
Keep reading for details on how to do each move.
Row
Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit [7], explains that when you're using the rower, it's mostly about the legs. You want to focus on pushing into your feet and using your hamstrings, quads, and butt to drive you. Also keep your core engaged throughout the stroke. This will not only strengthen your legs, booty, and abs, but will prevent your lower back from pain and injury.
Wall Balls
- Stand in front of a wall holding your med ball with both hands in front of your chest.
- Squat down low with your hips below your knees. As you straighten your legs, throw the ball up to a specific spot on the wall or a target, about eight to 10 feet from the floor. You want to use the power of your lower body to propel the ball up, coming onto the balls of your feet.
- Keep your arms extended, ready to catch the ball after it bounces off the wall. This counts as one rep.
- Complete 20 reps.
TRX or Ring Rows
- Stand with your feet hip-distance apart, holding a TRX handle or ring in each hand, palms facing each other. If you don't have either, you can do this exercise using the edge of a sturdy table [8] or a low bar.
- Walk your feet forward until your body is at a 45-degree angle to the floor, arms fully extended and your body in one straight line. To make this harder on a TRX, walk your feet further forward so your shoulders are even closer to the ground. The advanced version of this would be to have your body almost parallel to the floor. To make it easier, walk your feet back so your shoulders are farther away from the ground.
- With your core stabilized and your legs straight, with either your feet or heels planted on the floor, bend your elbows behind you, keeping them close to your body and pulling your chest toward your hands.
- Straighten your arms to lower your torso, completing one rep.
- Complete 10 reps.