CrossFit has a way of keeping workouts exciting and challenging. At Adamas CrossFit in Jasper, Texas, our coaches use a variety of training styles to push you past plateaus, keep you motivated, and help you reach your goals. The different types of CrossFit workouts—like AMRAP, EMOM, RFT, Chipper, and Ladder—each serve a unique purpose in building strength, endurance, and mental grit.
Understanding what these workouts mean can help you walk into the gym with confidence. Let’s break them down so you’ll know exactly what to expect and how each one helps you progress.
| Workout Type | Details |
| AMRAP (As Many Rounds/Reps as Possible) | Push for maximum work in a set time frame. Great for building endurance and mental toughness. |
| EMOM (Every Minute on the Minute) | Complete a movement at the top of each minute. Excellent for pacing and skill practice. |
| RFT (Rounds for Time) | Finish a set number of rounds as fast as possible. Focuses on speed and efficiency. |
| Chipper | A long workout with many movements to “chip away” at until finished. Builds stamina and resilience. |
| Ladder | Increasing or decreasing reps over time. Improves strength and cardiovascular conditioning. |
5 Common Types of CrossFit Workouts
When you understand the different types of CrossFit workouts, you can approach them with purpose instead of guessing. Each style challenges the body in a specific way, and mixing them up prevents boredom and promotes well-rounded fitness. Here are five popular CrossFit workout styles:
AMRAP: As Many Rounds or Reps as Possible
An AMRAP challenges you to complete as many rounds or reps of a set workout as you can in a specific amount of time. For example, a 12-minute AMRAP of 10 push-ups, 15 air squats, and 200-meter runs means you’ll repeat that sequence over and over until the clock runs out.
- Goal: Maximize effort in the given time.
- Benefits: Builds endurance, mental toughness, and pacing skills.
EMOM: Every Minute on the Minute
In an EMOM workout, you perform a specific number of reps at the start of each minute, then rest until the next minute begins. For example, 5 burpees every minute for 10 minutes.
- Goal: Balance work and recovery.
- Benefits: Improves consistency, pacing, and technical skill under fatigue.
RFT: Rounds for Time
Rounds for Time workouts push you to complete a set number of rounds as quickly as possible. For instance, 5 rounds of 400-meter runs and 20 kettlebell swings.
- Goal: Finish all the rounds as fast as you can.
- Benefits: Builds speed, efficiency, and conditioning.
Because you’re racing the clock, RFT workouts bring intensity and a sense of urgency that keeps you motivated to finish strong.
Chipper Workouts
A Chipper is a longer workout that includes many different movements to work through, usually with high reps. You “chip away” at the list until it’s complete. An example: 100 double unders, 50 wall balls, 40 sit-ups, 30 pull-ups, and 20 deadlifts.
- Goal: Work through a long list of movements.
- Benefits: Improves stamina, grit, and total-body conditioning.
These workouts are tough but incredibly rewarding, and they often simulate the kind of endurance and resilience needed in real-life challenges.
Ladder Workouts
In a Ladder workout, reps increase or decrease with each round. For example, start with 1 pull-up and 1 push-up, then 2 pull-ups and 2 push-ups, climbing as high as you can in 10 minutes.
- Goal: Build intensity over time.
- Benefits: Develops strength, cardiovascular conditioning, and mental focus.
Scaling and Making Workouts Fit Your Level
One of the best things about CrossFit is how scalable it is. You don’t need to be an experienced athlete to take part in any of these workouts. Each style can be modified to fit your current ability:
- Adjust the reps or rounds. Instead of 20 push-ups, start with 10.
- Modify the movement. Can’t do pull-ups yet? Try ring rows or band-assisted pull-ups.
- Lighten the weight. Use dumbbells or a PVC pipe until you’re ready for a barbell.
- Shorten the time. Do a 6-minute AMRAP instead of 12 minutes if you’re building stamina.
Scaling lets you train safely while still being challenged. Over time, you’ll progress toward the full workout, celebrating small victories along the way. This flexibility is why people of all ages and fitness levels can thrive in a CrossFit setting.
Ready to Take the First Step?
Now that you understand the different types of CrossFit workouts, it’s time to put them into practice. At Adamas CrossFit in Jasper, Texas, our certified coaches design programming that blends these workout styles into a balanced fitness plan. We also provide 1-on-1 personal training and personalized nutrition coaching so your routine matches your goals and lifestyle.
If you’re ready to see how these workouts can work for you, schedule a free No Sweat Consultation at Adamas CrossFit. We’ll walk you through the process, answer your questions, and set you on the path toward lasting results.
FAQs
Which CrossFit workout type is best for beginners?
AMRAPs and EMOMs are often great starting points because they let you move at your own pace while learning proper form.
How often should I do each type of workout?
A balanced program mixes them throughout the week. Our coaches can create a schedule based on your fitness level and goals.
Are these workouts safe for people new to CrossFit?
Yes. All workouts can be scaled with lighter weights, shorter times, or fewer reps to match your current ability.
What’s the hardest type of CrossFit workout?
It depends on your strengths. Some people find Chippers toughest because of the high volume, while others struggle more with RFT because of the speed.
Do I need special equipment for these workouts?
Some workouts use bodyweight movements only, while others involve barbells, kettlebells, or rowing machines. At Adamas CrossFit, all equipment is provided.
