4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings @12/20 Intermediate: @16/24 RX: @20/28
AB-mat sit ups
KB reverse lunges i goblet
After every round do 12/15 cal Row
"AMRAP 20 – Legs, Core & Calories"
In this 20-minute AMRAP, reps climb by 4 each round:
4-8-12-16-20... (and beyond if you’re a machine)
For each round, complete:
Banded or Unassisted Pistol Squats (alternating)
Kettlebell Swings
AbMat Sit-Ups
Kettlebell Goblet Reverse Lunges
After every round, do 12/15 cal Row before restarting at the next rep level.
This one’s all about control, grit, and endurance — it burns your legs, core, and lungs in one relentless loop.
abmat sit-up workout, burpee over rower workout, emom crossfit workout, rowing workout
AMRAP 16
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
amrap crossfit wod, Box jump workout, Burpee workout, crossfit bike workout, hand-release push-up workout, handstand push-up workout
AMRAP 15
30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
amrap 15 crossfit, full body crossfit workout, ground to overhead workout, shuttle run workout, toes to bar workout
AMRAP 15
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate
6 Overhead squats with plate
3 Shuttle run
barbell cycling wod, burpee over bar workout, clean and jerk workout, crossfit amrap workout, full body crossfit workout, rowing workout, toes to bar workout
AMRAP 15
15/20 cal row
6 Clean & Jerk - @30/40 Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
Burpee workout, crossfit amrap workout, double dumbbell deadlift workout, double dumbbell snatch workout, dumbbell conditioning workout, dumbbell crossfit workout, grip strength workout
AMRAP 6
10 Double DB snatch
10 Double DB deadlift
