Sure, the hour or so we spend in the gym should be spent concentrating on getting strong. But who doesn't occasionally waste a few reps—or entire workouts—fretting over a work e-mail that didn't get sent, a bill that didn't get paid, a right swipe that somehow went left... until finally you realize that the only thing you put 100% effort into was filling up your water bottle? Well, get ready: This routine is about to change all that.

How it works

Structured with both time and repetition components, this routine will force 100% effort from your body and mind at all times. 

The first exercise has a time limit: You'll do as many reps as possible (AMRAP, in CrossFit-speak) in 40 seconds. That's followed by 20 reps of the next exercise—don't even think about going on to the next move till you've hit your number. Then it's back to a 40-second AMRAP move. You get the idea.

This methodical back-and-forth switch will keep your head in the game and your metabolism revved up.


Complete five rounds of this circuit, taking 3 minutes of rest in between rounds.

Wyatt Krueger, a CrossFit Level-1 coach, owner of CrossFit Amherst, and expert contributor to Men's Fitness and HUMANFITPROJECT, demonstrates the moves.

This routine is part of our video feature on the 10 kickass CrossFit-inspired workout challenges to test your limits. Check out the whole series here.