For Rounds/Reps (AMRAP)

As many rounds/reps as possible (AMRAP): complete the prescribed workout as many times as possible within a given time period. For eg, six-minute AMRAP: 5 deadlifts, 10 pull-ups, 20 double unders. At the end of the six minutes, log the cumulative rounds done. Note: AMRAP can also mean "as many reps as possible."

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5 Rounds for Reps

Every 90 seconds, AMRAP of:
40 Mountain Climbers (R+L=2)
10 Sit-Ups
Max Lunges

Rest 90 seconds between rounds

AMRAP in 7 minutes

1 Pull-Up
2 Push Presses (75/55 lb)

2 Pull-Ups
4 Push Presses (75/55 lb)

Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.

AMRAP in 35 minutes

From 0:00-30:00, perform:
Max Calorie Row

Then, from 30:00-35:00, perform:
Max Toes-to-Bars

Max Meters in 60 minutes

Bear Hug Sandbag Carry (50/40 lb)

EMOM For As Long As Possible

Ascending Assault Bike calories

Start with 3 calories. Add 3 calories every minute until failure.

AMRAP in 20 minutes

5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie Assault Air Bike

AMRAP in 30 minutes

30 calorie Assault Air Bike
24 Ground-to-Overheads (45/25 lb)
18 Knees-to-Elbows
12 Bench Presses (185/115 lb)
6 Pull-Ups

AMRAP (with a Partner) in 25 minutes

18 calorie Air Bike
12 Reverse Alternating Lunges
24 Jumping Air Squats
32 Wall Ball Sit-Ups (20/14 lb)
31 Synchronized Burpees

*Perform 7 Push-Ups every 5 minutes

EMOM For as Long as Possible

Minute 1:
1 Lunge 
1 Air Squat

Minute 2:
2 Lunges 
2 Air Squats

Continue with this pattern, adding 1 Lunge and 1 Air Squat every minute.

AMRAP in 20 minutes

20 Air Squats
20 Sit-Ups
10/7 Handstand Push-Ups