19 wall balls - @10/14 lbs RX: @14/20 lbs
19 cal row
"Open 19.1 – The Classic Couple"
AMRAP 15:
19 Wall Balls
@10/14 lbs
RX: @14/20 lbs
19 Calorie Row
This simple but brutal workout asks one thing: how long can you stay consistent? Open 19.1 punishes poor pacing and rewards those who can stay smooth and efficient in transitions. Wall ball breathing and rowing mechanics become critical as fatigue sets in. Don’t go out hot—go out smart.
abmat sit-up workout, box jump over workout, db deadlift workout, DB snatch workout, dumbbell clean workout, knee raises workout, knees to elbows workout, push-up workout, toes to bar workout
4 x AMRAP 3
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups
AMRAP workout, bar muscle up workout, dumbbell power clean workout, front rack walking lunge workout, knee raises workout, knees to elbows workout, pull-up workout, toes to bar workout
AMRAP 12
2 rounds of:
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans
Then, 2 rounds of:
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans
amrap 15 crossfit, full body crossfit workout, ground to overhead workout, knee raises workout, knees to elbows 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
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
AMRAP workout, hand-release push-up workout, kettlebell overhead walk workout, kettlebell swing workout, row workout
AMRAP 16
15 HR. Push Ups
15 meter Double KB Overhead walk
25 KB Swings
300/400 meter row
AMRAP workout, one-arm devil’s clean workout, rope climb workout, rope pull workout, standing bike workout, thruster workout
AMRAP 16
2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters
8 OA devils clean
assault bike workout, EMOM workout, kettlebell clean workout, kettlebell front squat workout, row workout, ski erg workout
EMOM 24
1: 10-18 cal Row
2: 8-10 Dual KB power clean
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest
chest to bar workout, for time workout, pistol squat workout, pull-up workout, ring row workout, row workout
For time
21-15-9
Cal row
Variation of pistols squat/pistol squat
1 min rest
21-15-9
Cal row
Ring rows/Pull ups/C2B
AMRAP workout, bar muscle up workout, burpee over dumbbell workout, burpee pull-up workout, chest to bar workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, pull-up workout, push-up workout, ring row workout
AMRAP 5
8 DB snatch
6 HR push ups/HSPU
6 Ring rows/pull ups
1 min rest
AMRAP 5
8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B
1 min rest
AMRAP 5
8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up
AMRAP workout, Devils press workout, dumbbell clean workout, ghd sit-up workout, ski erg workout
AMRAP 6
12 cal Ski erg
12 Double DB hang power clean
2 min rest
AMRAP 6
3-6-9-12-15….
One arm devils press
GHD sit ups
An AMRAP workout — short for "As Many Rounds (or Reps) As Possible" — is a popular format in CrossFit workouts and functional fitness training. In an AMRAP CrossFit workout, you’re given a set amount of time (e.g., 10, 12, or 20 minutes) to complete as many rounds or repetitions as possible of a specific set of exercises.
This training style is known for being simple, scalable, and highly effective. Whether you're performing a bodyweight circuit or combining barbell and cardio movements, an AMRAP workout pushes your limits and helps build endurance, strength, and mental toughness.
Time-efficient: Great for busy schedules — you know exactly how long the workout takes.
Self-paced intensity: Go as hard as you can or focus on movement quality depending on your goal.
Easy to scale: Modify weights, reps, or movements to fit your fitness level.
Motivating structure: The challenge to beat your previous round count adds a competitive edge.
Whether you're training at home or at your CrossFit box, an AMRAP workout is a fun and functional way to boost your fitness, track your progress, and build resilience. Explore our library of AMRAP CrossFit workouts and get inspired to move!
