Start with a run, collect as many rounds as you can and finish with another run. A simple format that works for every level.
Format20 min clock + buy-out
Durationapprox. 25 min
LevelAll levels
FocusBodyweight conditioning
The workout
20-minute clock
Buy-in
- 800 m run or 1000 m row
AMRAP in the remaining time of the 20 minutes
- 10 push ups
- 10 air squats
- 20 sit ups
- 20 walking lunges
- 30 mountain climbers
- 30 single unders or 15 double unders
After 20:00, for time
- Buy-out: 800 m run or 1000 m row
Programmed by our coaches for the CrossFit W Bootcamp class on Tuesday 29 July 2025.
Stimulus
Target effort: RPE 7 out of 10
Moderate and steady. Keep enough in the tank for a strong buy-out.
Your score is the number of rounds plus your buy-out time.
Scale it to your level
| Level | How to do it |
|---|---|
| Beginner | 400 m run or 500 m row, knee push ups, 30 jumps over a line instead of single unders. |
| Intermediate | As written. |
| Pro | As written with double unders and hand release push ups. |
Coach notes
- Run the buy-in at a comfortable pace. The AMRAP is where you score.
- Push ups: body in one straight line, chest to the floor.
- Lunges: back knee lightly touches the floor every rep.
- Know your round count. Next time you try to beat it.
What this workout trains
RunningEngineStrengthCoreBodyweightTeamwork
Equipment
Running route or rowerJump rope
Why this workout works
A fixed time window keeps the workout short and manageable, whatever your level.
Starting and finishing with a run teaches you to run on tired legs, a skill that helps in any sport.
Train with us in Schoten
Do this workout with a coach
Every week we program Bootcamp workouts like this one at CrossFit W: varied, accessible for every level and always coached.
Book your 3 free classes →