400 meter Run
22 Burpees to Plate
9 Lunges (each leg)
30 Ground-to-Overheads with Plate (20.4/11.3 kg)
99 Air Squats
AMRAP 20 is a benchmark workout in honor of SPC Vanessa Guillén, designed to test both endurance and strength. The sequence includes a 400-meter run, 22 burpees to plate, 9 lunges per leg, 30 ground-to-overhead movements, and 99 air squats. Each element focuses on different muscle groups and energy systems, challenging athletes to maintain a high level of performance throughout the 20-minute period. This workout not only emphasizes cardiovascular endurance through the run but also combines explosive movements with bodyweight exercises, creating a comprehensive test suitable for various skill levels.
Begin the workout with a comfortable running pace to ensure you can sustain energy for the duration. As you transition to the burpees, focus on efficient movement patterns to minimize fatigue. The lunges should be performed with control, ensuring proper form to avoid injury. For the ground-to-overheads, consider breaking the reps into manageable sets if needed. The air squats should be steady and rhythmic; maintaining a consistent pace is crucial to avoid burnout. In the final minutes, find a burst of energy to push for additional rounds, honoring the spirit of SPC Vanessa Guillén and making a lasting impact on your performance.
400 meter Run
22 Burpees to Plate
9 Lunges (each leg)
30 Ground-to-Overheads with Plate (20.4/11.3 kg)
99 Air Squats
AMRAP 20 is a benchmark workout in honor of SPC Vanessa Guillén, designed to test both endurance and strength. The sequence includes a 400-meter run, 22 burpees to plate, 9 lunges per leg, 30 ground-to-overhead movements, and 99 air squats. Each element focuses on different muscle groups and energy systems, challenging athletes to maintain a high level of performance throughout the 20-minute period. This workout not only emphasizes cardiovascular endurance through the run but also combines explosive movements with bodyweight exercises, creating a comprehensive test suitable for various skill levels.
Begin the workout with a comfortable running pace to ensure you can sustain energy for the duration. As you transition to the burpees, focus on efficient movement patterns to minimize fatigue. The lunges should be performed with control, ensuring proper form to avoid injury. For the ground-to-overheads, consider breaking the reps into manageable sets if needed. The air squats should be steady and rhythmic; maintaining a consistent pace is crucial to avoid burnout. In the final minutes, find a burst of energy to push for additional rounds, honoring the spirit of SPC Vanessa Guillén and making a lasting impact on your performance.
1,000 meter Row
80 Wall Ball Shots
80 Power Snatches
217 meter Run (each)
80 Chest-to-Bar Pull-Ups
80 Bar Over Burpees
217 meter Run (each)
1,000 meter Row
50 Burpees
40 Goblet Squats
30 Push-Ups
20 Plate Ground-to-Overhead
10 Wall Walks
20 Plate Ground-to-Overhead
30 Push-Ups
40 Goblet Squats
50 Burpees
Buy-In 200 Alternating Lunges
40 Chest-to-Bar Pull-Ups
1 Legless Rope Climb
18 Burpee Box Jump Overs - @ 30/24 in
Buy-Out 73 Kettlebell Swings
6,000 meter Bike Erg
4,000 meter Row
2,000 meter Ski Erg
Time Cap: 35 minutes
Partner 1: 600 meter Run
Partner 2: 2 Rounds of
12 Dumbbell Deadlifts
12 Dumbbell Swings
12 Dumbbell Thrusters
65 Front Squats
65 Kettlebell Swings
16 Partner Over Burpees
400 meter Run
65 Hang Power Cleans
65 Single Arm Kettlebell Presses
16 Partner Over Burpees
400 meter Run
65 Chest to Bar Pull-Ups
65 Box Jumps
16 Partner Over Burpees
400 meter Run
65 Push-Ups
65 Pendlay Barbell Rows
16 Partner Over Burpees
Each partner wears 20/14 lb weight vest.
10 Squat Jumps
6 Hand Release Push-Ups
21 Up-Downs
Max Burpees
Workout ends when athlete completes 99 Burpees.
Start with a 400-meter run to warm up and get your blood flowing. Aim for a steady pace that allows you to transition smoothly into the workout.
Next, complete 22 burpees to plate, focusing on maintaining good form. Ensure your chest touches the ground in each burpee and explode up to touch the plate for maximum effect.
Move into 9 lunges per leg, making sure to keep your front knee over your ankle as you lunge down. Engage your core throughout to maintain balance.
For the ground-to-overheads, perform 30 reps using a barbell or kettlebell. Keep your back straight as you lift the weight from the ground to overhead in one motion.
Finally, finish with 99 air squats, ensuring that your hips drop below parallel. Maintain an upright chest and drive through your heels as you rise.
Scale the run distance to 200 meters or opt for a brisk walk to accommodate your fitness level. Reduce the burpees to a manageable set of 10-15 reps, or perform them to a lower target if needed. For lunges, consider reducing the reps to 6 per leg to maintain form.
Adjust the ground-to-overheads with a lighter weight, such as a 10-15 pound kettlebell or dumbbell, focusing on technique. You can also reduce the reps to 15 total to ease the workload. Lastly, limit air squats to 50 reps or perform them to a chair for support.
Your score for the AMRAP 20 workout is calculated by counting the total number of completed rounds along with any additional reps performed after the last full round. Each round consists of five different movements.
To score the workout, begin with the 400-meter run, followed by 22 burpees to plate, 9 lunges per leg, 30 ground-to-overheads, and finish with 99 air squats.
For instance, if you finish 4 full rounds and then complete 3 burpees, your total score would be 4 rounds + 3 burpees = 4 + 3 = 60 total reps.
Be sure to accurately track each segment, as they contribute to your overall performance and can help gauge improvements over time.
Focus on pacing during the run — aim for a steady, controlled pace. This sets a sustainable rhythm for the entire workout.
Transition quickly between exercises but maintain good form to prevent injuries. For burpees, keep your movements efficient to conserve energy.
Break up lunges if needed; consider doing sets of 5 per leg to prevent fatigue. Ensure your knee tracks over your ankle for proper form.
For ground-to-overheads, use a weight that allows you to maintain speed and form. Transition smoothly from the ground to overhead without excessive rest.
Finally, for air squats, focus on depth and consistency. Use your breath to keep a steady pace and maintain control throughout.
For the SPC Vanessa Guillén AMRAP 20 workout, a good score can vary based on your fitness level. For beginners, completing 5–7 rounds is commendable. Intermediate athletes should aim for 8–10 rounds. Advanced participants will find 11–13 rounds to be a solid score, while elite athletes should strive for 14+ rounds.
A score above 350 total reps signifies exceptional endurance and strength, showcasing impressive pacing throughout the workout.
Remember that consistency is key, so focus on maintaining your form while pushing your limits within your capacities.
The benchmark workout AMRAP 20, named SPC Vanessa Guillén, is designed to test overall endurance and functional strength across multiple modalities. The combination of running, bodyweight movements, and lifting tasks challenges athletes to maintain a high work rate over the 20-minute duration.
The 400-meter run serves as a powerful aerobic stimulus, promoting cardiovascular conditioning while the subsequent exercises enhance muscular endurance. Burpees to plate and ground-to-overheads engage the upper body and core, while lunges and air squats target lower body strength and stability.
The varied movements encourage athletes to work through fatigue, developing mental toughness and improving movement efficiency. Overall, this workout aims to build resilience and adaptability in high-intensity environments.
The world record for the SPC Vanessa Guillén workout, which is an AMRAP for 20 minutes, has seen impressive performances reported within the CrossFit community. Elite male athletes have achieved scores ranging from 20 to 22 completed rounds, showcasing exceptional endurance and speed.
On the other hand, elite female athletes have reported scores between 17 and 19 rounds, reflecting a similar high level of fitness and determination. Completing this intense circuit requires a strong pacing strategy, as well as the ability to maintain a high work output throughout the duration of the workout.
The combination of running, burpees, lunges, ground-to-overheads, and air squats demands versatility and stamina, making it a challenging and rewarding test of physical capabilities.
The workout SPC Vanessa Guillén is dedicated to honoring the life and legacy of Specialist Vanessa Guillén, a U.S. Army soldier who tragically lost her life in 2020. Her story has brought national attention to the issues surrounding military personnel safety and the importance of addressing harassment within the armed forces.
This workout serves not only as a tribute to her memory but also as a rallying call for change, encouraging conversations about support and protection for all service members.
box jump over workout, double under workout, dumbbell snatch workout, sit-up workout
30 Double Unders
13 Box Jump Overs
13 DB Snatch (Right Arm)
13 DB Snatch (Left Arm)
13 Sit-Ups
AMRAP workout, double under workout, dumbbell hang clean workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, row workout, single under workout
12 cal row
8 DB hang cleans -
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders
abmat sit-up workout, AMRAP workout, bike erg workout, dumbbell lunge workout, dumbbell snatch workout, ghd sit-up workout, hand-release push-up workout, overhead reverse lunge workout, ring push-up workout
500 m bike
14 Alt. DB snatch -
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups
abmat sit-up workout, burpee over rower workout, row workout
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
cluster workout, double under workout, front rack walking lunge workout, rope climb workout, rope pull workout, single under workout, wall walk workout
1 rope pulls/rope climbs
20 m front rack walking lunges - intermediate: RX: 40/60
3 Wall walks
4 Clusters - intermediate: RX: 40/60
50 single unders / 50 double unders
