20-Min Classic Triplet AMRAP is a free intermediate-level AMRAP workout lasting about 20 min. It uses 400m Run, Push-ups and Air Squats, needs no equipment, and can be scaled up or down for any fitness level.
Run this on a real AMRAP timer with audio cues — free in the iOS app.
Get the appClassic triplet. Keep runs consistent; break push-ups 6/6 if needed to preserve form.
Create custom, AI-generated WODs tailored to your equipment and fitness level. Enjoy smart timers and saved workouts.
Get the iOS AppThis is an AMRAP — As Many Rounds As Possible. You have 20 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.
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.
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.
400m Run — easier: cut the distance in half, or walk the return leg. Harder: hold a faster pace, or extend the distance.
Push-ups — easier: raise your hands onto a bench, step or wall. Harder: move to hand-release, deficit or pike push-ups.
Air Squats — easier: squat to a chair or bench to control the depth. Harder: add a jump at the top, or slow the descent to three seconds.
No weights are needed for this workout — but you will want a measured outdoor route or a treadmill for the running intervals.
If you have no space to run, substitute an equivalent work interval — roughly 60 to 90 seconds of hard effort per 200m — using shuttle runs, high knees or burpees.
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.