18-Min Engine Builder AMRAP

How this AMRAP workout works

This is an AMRAP — As Many Rounds As Possible. You have 18 min on the clock and a fixed circuit of 3 movements. Work through the circuit, then start again from the top, and keep going until the time runs out. Your score is the number of complete rounds plus any extra reps.

Pace it so the last round looks roughly like the first. The most common error is treating the opening two minutes as a sprint, which turns the back half of the workout into damage control. If you are resting longer than about fifteen seconds between rounds, the prescription is too hard — scale it and keep moving.

Who this intermediate workout suits

This session assumes you can already pace yourself across a full workout without your technique falling apart. The volume is higher and the rest is shorter than a beginner equivalent. If you are having to stop mid-set to recover, treat it as a signal to scale rather than a reason to push through.

How to scale each movement

Scaling is how this workout stays useful across a range of abilities. Pick the version of each movement that lets you keep moving at a steady pace, and note what you changed so the next attempt is a fair comparison.

Lunges — easier: shorten the step and hold a support for balance. Harder: add a jump between reps.

Burpees — easier: step back and step in rather than jumping, and skip the jump at the top. Harder: add a push-up at the bottom and a tuck jump at the top.

Hollow Body Hold — easier: tuck your knees and keep your arms by your sides. Harder: extend fully with arms overhead.

What you need

No equipment at all. Everything here is bodyweight, and floor space roughly the size of a yoga mat is enough. This one works in a hotel room, a garage or a corner of the living room.

Warm up before you start the clock. Five to ten minutes of easy movement plus a few light reps of each movement in the workout is enough, and it matters more on short, intense sessions than on long ones.

Common questions

How long does 18-Min Engine Builder AMRAP take?

About 18 min of working time, plus five to ten minutes of warm-up beforehand and a few minutes of easy movement afterwards.

Do I need any equipment?

No. Every movement is bodyweight, and floor space about the size of a yoga mat is enough.

Can beginners do this workout?

It is written at intermediate level, but the scaling options above let you run it at a lower intensity. Reduce the reps and choose the easier movement variations.