What is a good score for AMBAP?

Good scores for AMBAP depend on your fitness level: Elite athletes achieve over 20 reps, advanced athletes target 30 reps-20 reps, intermediate athletes aim for 40 reps-30 reps, and beginners should focus on proper form over hitting 40 reps.

What is considered a good AMBAP score?

A good AMBAP score for most CrossFit athletes is between 40 reps-30 reps (intermediate level). Elite scores are over 20 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in AMBAP?

Your AMBAP target should match your fitness level. Beginners should aim for around 40 reps with good form, while advanced athletes can target 30 reps-20 reps. Always prioritize proper movement over maximum reps.

How do I scale AMBAP?

AMBAP can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does AMBAP work?

AMBAP primarily works the muscles involved in Burpee. This workout develops multiple fitness domains.

AMBAP Benchmark WOD - Scaling & Strategy

Workout Description

AMRAP (with a Partner) in 5 minutes As Many Burpees As Possible (alternating)

Why This Workout Is Hard

While burpees are a basic movement, the 5-minute AMRAP with a partner creates intense sustained effort with minimal rest. The alternating format means each athlete must maintain near-maximal output during their working sets while having only brief recovery periods. The short time domain encourages a sprint pace that most athletes will struggle to maintain, leading to significant respiratory fatigue.

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): Quick transitions between positions and fast cycling of movements are crucial for maximizing rep count in short time domain.

Endurance (7/10): Five minutes of alternating burpees creates significant cardiovascular demand, though the partner format allows brief recovery periods between working sets.

Stamina (6/10): Repeated burpees challenge muscular endurance across the entire body, but the partner format prevents complete muscular fatigue.

Power (5/10): Explosive hip and leg drive is needed for efficient burpees, especially when maintaining high intensity for max reps.

Flexibility (4/10): Burpees demand moderate mobility in hips, shoulders, and ankles for efficient movement through full range of motion.

Strength (2/10): While burpees require full-body coordination, they primarily test bodyweight control rather than maximal strength.

Scaling Explanation

Scale if unable to maintain proper burpee form when fatigued or if recovery between turns is insufficient to maintain output. Prioritize full range of motion and safe movement patterns over speed. Athletes should be able to maintain consistent work rate throughout - scale if large drop-off occurs after 2-3 minutes. Target is sustained high intensity with brief but sufficient recovery between turns.

Coach Insight

Partners should establish consistent rotation rhythm - one person works while other rests. Aim for 2-3 burpees per turn. Focus on efficient movement: land soft, stay close to ground, minimize lateral movement. Common mistakes: rushing transition handoffs, sacrificing form for speed, taking too many reps per turn. Target 6-8 burpees per minute per person.

Benchmark Notes

Analysis for 5-minute partner burpee AMRAP: 1. Base burpee timing: 3-4 seconds per rep when fresh 2. Partner format means alternating reps with brief transition (~2s) 3. Fatigue factors: - Short duration limits severe fatigue - Recovery during partner's turn helps maintain pace - Minor slowdown in final 2 minutes Calculation for elite (L10) male: - First 2 min: 8-9 reps/min (32-36s work + 28-24s rest) - Middle 2 min: 7-8 reps/min - Final 1 min: 6-7 reps/min Total: 30-32 reps per person (60-64 team total) L5 (intermediate) calculation: - First 2 min: 5-6 reps/min - Middle 2 min: 4-5 reps/min - Final 1 min: 3-4 reps/min Total: 20 reps per person (40 team total) L1 (beginner) calculation: - Consistent 3-4 reps/min pace - More rest between reps Total: 10 reps per person (20 team total) Closest benchmark comparison is Fight Gone Bad rep ranges, scaled down for 5 vs 15 minutes (roughly 1/3 duration). FGB L10 is 430-500 reps in 15 min, so 60-64 reps in 5 min aligns well for elite performance. Final targets (per person): Male: L10: 30+ reps, L5: 20 reps, L1: 10 reps Female: L10: 27+ reps, L5: 18 reps, L1: 9 reps

Attribute	Score	Explanation
Endurance	7/10	Five minutes of alternating burpees creates significant cardiovascular demand, though the partner format allows brief recovery periods between working sets.
Stamina	6/10	Repeated burpees challenge muscular endurance across the entire body, but the partner format prevents complete muscular fatigue.
Strength	2/10	While burpees require full-body coordination, they primarily test bodyweight control rather than maximal strength.
Flexibility	4/10	Burpees demand moderate mobility in hips, shoulders, and ankles for efficient movement through full range of motion.
Power	5/10	Explosive hip and leg drive is needed for efficient burpees, especially when maintaining high intensity for max reps.
Speed	8/10	Quick transitions between positions and fast cycling of movements are crucial for maximizing rep count in short time domain.

Attribute

Score

Explanation

Endurance

7/10

Five minutes of alternating burpees creates significant cardiovascular demand, though the partner format allows brief recovery periods between working sets.

Stamina

6/10

Repeated burpees challenge muscular endurance across the entire body, but the partner format prevents complete muscular fatigue.

Strength

2/10

While burpees require full-body coordination, they primarily test bodyweight control rather than maximal strength.

Flexibility

4/10

Burpees demand moderate mobility in hips, shoulders, and ankles for efficient movement through full range of motion.

Power

5/10

Explosive hip and leg drive is needed for efficient burpees, especially when maintaining high intensity for max reps.

Speed

8/10

Quick transitions between positions and fast cycling of movements are crucial for maximizing rep count in short time domain.

AMRAP (with a Partner) in 5 minutes As Many As Possible (alternating)

62 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Short-duration phosphagen system sprint with glycolytic overlap. 5-minute time domain targets explosive power output and partner work capacity. Primary challenge is maintaining maximal effort while managing brief recovery periods. Tests mental toughness and ability to push through discomfort.

Insight:

Scaling:

Movement modifications: Step-back burpees instead of jumping, remove push-up portion, remove jump at top. Time domain: Can extend to 7-8 minutes for newer athletes. Work/rest ratio: Can modify to 'you go, I go' format with single reps. Volume: Can cap max reps per turn at 2 to enforce pacing.

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

AMBAP

Training Profile

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