2019 Movement List

This is the list of movements that will be used in this year’s edition of the #24AMRAP challenge. Combinations of a block of 3 movements per hour will be published every hour upon the hour, together with movement standards and descriptions, URL’s to video’s etc. fe 1) Pull-ups 2) Air Squat 3) Rowing (calories). Meaning that you need to complete at least 500 reps of one or a combination of: Pull-ups, Squats, or Rowing (1 calorie = 1 rep) to stay in the race.

Important: this is not a DEFINITIVE list, we may program variations and/or deviations of these movements but this list is the basic list of movements and movement patterns we will use.

Not all movements will generate 1 rep/point upon completion, some movements will be judged lighter or heavier. For example, a Jumping Jack may count as 3:1 meaning 3 Jumping Jacks stand for 1 rep in your team’s effort to complete at least 500 reps per hour. A Bar Muscle Up may be counted as 1:2 meaning that 1 BMU rep counts as 2 reps. This will be displayed as [2:1] and  [1:2]

The weights shown are the weights for women/men in kg’s. If you use pounds, try to get as close to the kg amount as possible.

Don’t forget: the 2019 Fallback Movement is the Burpee. This will count as 1 rep/point throughout the entire event!

This is the 2019 movement list:

Sit-up
Push-up
Snatch 15/20
Forward Roll
Skater Jump
Jump Squat
Single Kettlebell Clean 8/12
Jumping Pull-up
Strict Press 15/20
Inverted Hang
Running 10 meter = 1 rep
T2B
OH Squat 15/20 [1:3]
Thruster 15/20
KB Snatch 8/12
Hang Snatch 15/20
Box Stepover 20”/24”
Jumping Jack [3:1]
Double Under
Plate Sit-up 5/10
Sandbag Clean & Jerk 10/15
Goblet Squat 8/12
Bear Walk 1 meter = 1 rep
Dead Man’s Hang 1 second = 1 rep
Plank On Elbows 1 second = 1 rep
Front Squat 15/20
Air squat
HSPU [1:3]
Handstand Walk 1 meter = 5 reps
Sandbag Box Stepovers 10/15 On 16”/20” box [1:2]
Partner Movement: Standing Back-To-Back Wall Ball Pass-around 4/6
Reverse Lunge Step
Ring Support 1 second = 1 rep
Partner Movement – Portal Crawl-unders
Partner Movement- Wheelbarrow Walk 1 meter = 2 reps
OH Plate Walk 5/10kg 2 meter = 1 rep
Walking Lunge Holding Medball 6/9kg 1 meter = 1 rep
TGU 8/12 [1:2]
Pull-up [1:2]
C2B [1:3]
OH Plate Lunge Walk 5/10
KB Swing 12/16
Spiderman push-up [1:2]
Sandbag Carry 10/15kg 2 meter = 1 rep
Mountain Climber
Bar Muscle Up [1:4]
Pike Walk
Bicycle Crunch [3:1]
Wall Ball 4/6
Frog Jump 1 meter = 1 rep
Sandbag Deadlift 10/15
V-up
Rowing 5 meters = 1 rep
Ring Dip [1:3]
Single Rope Jump [3:1]
Pistol Squat [1:3]
Box Jump 16”/20”
One-Hand KB S2OH 8/12
One-Handed KB Swing 8/12
Sandbag S2OH 10/15
Deadlift – move as much weight as possible: 1kg moved = 1 rep
Bench Press – move as much weight as possible: 1kg moved = 1 rep
Back Squat – move as much weight as possible: 1kg moved = 1 rep
KB Halo 12/16
Rowing 1 calorie = 1 rep
Russian Twist [2:1]
Hang Clean 20/30
+ 5 Mystery Movements