15 Alternating KB overhead reverse lunges - @12/16 Intermediate: @16/24 RX: @20/28
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups - @12/16 Intermediate: @16/24 RX: @20/28
15 KB snatch - @12/16 Intermediate: @16/24 RX: @20/28
"AMRAP 17 – The Long Loop"
This 17-minute AMRAP is a full-body flow through unilateral strength, gymnastics, coordination, and engine work. Expect a mix of KB skills, bodyweight control, and shoulder stamina that keeps you moving without any easy moments.
Complete as many rounds as possible of:
15 Alternating KB Overhead Reverse Lunges
@12/16 kg (Intermediate: 16/24 | RX: 20/28)
13 Ring Rows / Pull-Ups / Chest-to-Bar
11 Pistol Squats or Assisted Variation
3 Wall Walks (go as high up the wall as possible)
11 Burpees
13 Goblet Step-Ups with KB
15 KB Snatches (Alternating)
This WOD challenges unilateral strength, midline control, pulling stamina, and grit. Steady pacing and smart scaling will be key to surviving the full 17 minutes.
bodyweight amrap workout, conditioning and strength workout, crossfit emom workout, crossfit full body workout, Hang Power Clean workout, ring row workout, rowing workout, shoulders to overhead workout, v-up workout
AMRAP 16
1: 10/15 cal row
2: AMRAP: 4 x Hang power clean + 4 x Shoulders to overhead
3: 24 alternating V-ups
4: AMRAP: 5 x Chest to bar + 5 x Pushups + 5 x Air squats
abmat sit-up workout, bodyweight crossfit workout, Burpee Box Jump workout, conditioning workout, core and legs workout, crossfit amrap workout, functional fitness workout, pistol squat workout
AMRAP 10
10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
cluster workout, crossfit amrap wod, double under workout, front rack walking lunge workout, jump rope workout, rope climb workout, rope pull workout, wall walk workout
AMRAP 16
1 rope pulls/rope climbs
20 m front rack walking lunges
3 Wall walks
4 Clusters
50 single unders / 50 double unders
abmat sit-up workout, amrap crossfit wod, goblet lunge workout, kettlebell swing workout, pistol squat workout, rowing workout
AMRAP 20
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
double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout
AMRAP 4
75 Single unders/50 double unders
14 KB snatch
AMRAP 4
24 Wallballs
24 Russian twist w. wallball
AMRAP 4
14 DB step ups
14 DB clean & jerk
