Four short, intense blocks. Every block starts with a fixed task, and whatever time is left goes into max reps. The faster the buy-in, the higher your score.
4 x AMRAP 4:00
- 400 m run
- Max burpees in the remaining time
- 100 single unders
- Max sit ups in the remaining time
- 400 m SkiErg
- Max goblet squats in the remaining time
- Max calories on the rower
Programmed by our coaches for the CrossFit W Bootcamp class on Tuesday 28 October 2025.
Target effort: RPE 8 out of 10
Short and hard. Each block is only 4 minutes, so you can push close to your limit.
Write down your reps per block and add them up for your total score.
| Level | How to do it |
|---|---|
| Beginner | 200 m run and ski, 50 single unders or 50 jumps over a line, light kettlebell for the goblet squats. |
| Intermediate | As written. |
| Pro | As written with 50 double unders instead of 100 single unders. |
- Run the 400 m hard but not all out, otherwise you have nothing left for the burpees.
- Single unders: small jumps, wrists turn the rope.
- Goblet squats: elbows inside the knees, chest up.
- On the rower, hold a strong stroke rate around 28 to 32 for the full 4 minutes.
Short work blocks with full rest let you train at a higher intensity than in a long workout.
Each block mixes a cardio buy-in with a muscular finish, so you train both your engine and your strength endurance.
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.
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