Speed Lover AMRAP Workout


Workout equipment:

Workout type: AMRAP

Timer setting: Countdown timer

Complete as many rounds as possible in 12 minutes:

15 Box jumps
10 Pike push ups (or handstand push ups )
20 Step ups
10 Side lunges
20 Elevated knee touches

Watch the full workout video:


Leave your number of rounds in the comments below.

My rounds for today’s workout: 4 + 20 step ups

Did you do this workout?

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7 thoughts on “Speed Lover AMRAP Workout”

  1. hey sarah, krista has a substitution exercise page on the website if you don’t have the equipment but i think for box jumps it is tuck jumps or you could do deep jump squats..anything that mimics the same motion giving you similar results..

  2. I’m a beginner. Just started 2 weeks ago with the 12 min athlete app. – I did 2 rounds +15 step ups (although I did double side lunges – thought it was 10 per leg – oops) really liked it. Def gonna try it again to assess my progress!! 🙂

  3. I finally tried your 12 min workout today and completed 4 rounds and all except 20 elevated knee touches on the 5th round. I didn’t use any weight and used a standard step. I’ll try it with weights next time. Thanks for the great workout!


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