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20-Minute AMRAP Timer

A 20-minute AMRAP: one countdown, twenty minutes on the clock. You repeat your chosen circuit of movements as many times as you can while the timer runs, counting your rounds, until it reaches zero and calls time.

It is the classic AMRAP cap — long enough that pacing decides the score, and the length of some of the best-known benchmark workouts. Hold a steady, repeatable pace from the first round to the last rather than sprinting and stalling. The timer is a single countdown; you supply the circuit. Open it in the editor to set a different cap.

Workout Presets

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Good to Know

Frequently Asked Questions

How does a 20-minute AMRAP work?
You pick a circuit of movements and repeat it as many times as possible in twenty minutes. The timer counts the cap down and calls time at zero; your score is the rounds you completed, plus any reps into the next one.
What is a famous 20-minute AMRAP?
"Cindy" is the best known: twenty minutes of 5 pull-ups, 10 push-ups, and 15 air squats, repeated for as many rounds as possible. The cap is the same; only the movements change from one AMRAP to the next.
How should I pace a 20-minute AMRAP?
Settle into a pace you can hold for the full twenty minutes from the start. Going out hard and stalling in the back half costs more rounds than starting steadily and keeping the movement unbroken.