This is the AMRAP C workout from the AMRAP Challenge plan. It trains Cardio, Back, Quads, Shoulders and Core across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Burpee while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Burpee | 3 × 20 |
 Chin-Up | 3 × 12 |
 Box Jump | 3 × 12 |
 Pike Push-Up | 3 × 12 |
 Bicycle Crunch | 3 × 20 |
