The Ultimate Guide to CrossFit Timers: AMRAP, EMOM, Tabata & More

CrossFit Timer Formats Explained

If you’ve ever walked into a CrossFit box and heard someone shout “3, 2, 1… GO!” you know the importance of timing. Each format serves a different purpose in your training.

AMRAP — As Many Rounds As Possible

What it is: Complete as many rounds of a prescribed circuit as possible within a set time cap (usually 10–20 minutes).

Why it works: AMRAPs develop muscular endurance and mental toughness. You’re racing against the clock, not against a rep scheme.

Example:

• 12-minute AMRAP
• 10 Air Squats
• 8 Push-Ups
• 6 Pull-Ups

Pro tip: Pace yourself in the first few rounds. Going all-out from the start leads to hitting a wall around the halfway mark.

EMOM — Every Minute on the Minute

What it is: At the start of every minute, perform a prescribed number of reps. Rest for the remainder of that minute.

Why it works: EMOMs are brilliant for practising pacing and building work capacity. The built-in rest keeps you moving without burning out.

Example:

• 10-minute EMOM
• Odd minutes: 12 Kettlebell Swings
• Even minutes: 8 Burpees

Tabata

What it is: 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times (4 minutes total).

Why it works: Tabata was designed by Japanese researcher Dr. Izumi Tabata to maximise both aerobic and anaerobic capacity. It’s brutally effective in a short time.

Example:

• Tabata Air Squats (8 rounds: 20s on, 10s off)

For Time

What it is: Complete a prescribed workout as fast as possible.

Why it works: For Time workouts are the purest test of fitness. Your score is your completion time.

Famous examples:

• Fran: 21-15-9 Thrusters & Pull-Ups
• Grace: 30 Clean & Jerks for time
• Murph: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run

Using PT Tracker’s CrossFit Timers

PT Tracker has built-in timers for every format. Just select your workout type, set the parameters, and press start. The app handles round counting, interval timing, and automatic rest periods so you can focus on the work.

Try it free — all CrossFit timers are included in the free plan.