Bodyweight 20
Pull, dip, squat. Twenty minutes with almost nothing to set up.
AMRAP
≈ 20 min
3 exercises
Coach's note
Cindy's 5-10-15, with dips and a goblet squat standing in for press-ups and air squats. Break the sets before they break you.
The session
- 1
Pull Up
8 x 5
Vertical pull, supports SkiErg and sled pull.
- 2
Dip
8 x 10
Bodyweight press. Add load once strict reps are easy.
- 3
Goblet Squat
8 x 15
Front loaded squat. Great for depth and torso position.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Bodyweight 20 as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore AMRAP workouts
- HYROX AMRAPTwenty minutes: run, ski, wall balls, carry — repeat.
- Engine BuilderTwelve minutes of row, swing and burpee.
- Run & Wall BallTwenty minutes alternating 400 metres and 20 wall balls.
- Sled & CarryFifteen minutes of push, pull and carry. No running at all.
- Five StationsThree rounds of five one-minute stations, a minute rest between.
- Long GrindThirty minutes at a pace you could hold for sixty.