Free. No account needed.
Workout generator
Tell it what you've got and how long you have. It hands you today's workout with a scaling line for every movement, and the timer below runs the clock.
Equipment you have
Time
Focus
Free. No account needed.
AMRAP 20:00
As many rounds as you can in 20 minutes. Score is rounds plus reps.
- 10
Deadlift185/125 lb
Scale it 135/95 lb, or kettlebell deadlifts
- 15 cal
Row
Scale it 12 cal, or a 200 m run
- 10
Burpee over the bar
Scale it Step back, step over, no jump
Warm-up, strength and cooldown
- Warm-up
- 6 min: 2 rounds of 10 air squats, 10 good mornings with the empty bar, 5 inchworms. Then 3 build-up sets of the first lift.
- Strength
- Push press: 5 x 5, rest 2:00. Dip straight down, drive straight up.
- Cooldown
- 5 min: 2 min easy walk, then 30 seconds each side: couch stretch, pigeon, child's pose.
General fitness information, not medical advice. Scale or stop if something hurts. Read the safety note
Interval timer
Run the clock from here.
Hit Start timer on your workout, or set the format and minutes yourself. Prop the phone against a plate. Sound stays off until you turn it on.
Format
Minutes
Rounds
Every (min)
Ready
20:00
Round 1
20:00 left of 20:00
As many rounds as you can in 20:00.
The clock runs in this tab and saves nothing. To keep your score, save and log with a free account. Scale or stop if something hurts: the safety note.
Before you start
How to read a workout
- AMRAP
- As many rounds as possible before the clock runs out.
- Score: Rounds plus reps.
- EMOM
- Every minute on the minute. Work at the top of the minute, rest what is left.
- Score: Done or not done each minute.
- For time
- Set rounds, as fast as you can hold good positions, under a cap.
- Score: Finish time, or reps at the cap.
- Intervals
- One round every block. Do the list, then rest out the block.
- Score: Your slowest round.
Rx or scaled
Rx means as written: the listed load and the full movement. Scaled means you changed it so you can move well for the whole clock. Every row has a Scale it line. Use it on any day it fits better.
Log the score
Write the format, the score, and what you scaled, like AMRAP 20:00, 7 + 4, deadlift 135. Next time that piece comes round, you have a number to beat. A free account keeps the log for you. The scaling and formats guide goes further.