AMRAP 3
Wall balls
Rest 1 min
AMRAP 3
Clean & Jerk - @25/40 Intermediate: @30/45 RX: @35/50
Rest 1 min
“4 x AMRAP 3 – Explode, Rest, Repeat”
This workout alternates between two high-volume movements, challenging your pacing and power output in short 3-minute sprints. You’ll rotate between wall balls and clean & jerks, with built-in 1-minute rest to recover just enough to send it again.
AMRAP 3 of Wall Balls
Rest 1 min
AMRAP 3 of Clean & Jerk @25/40 kg (Intermediate: 30/45 | RX: 35/50 kg)
Rest 1 min
Repeat the entire cycle for a total of 15 minutes
Push hard in each AMRAP without redlining too early. The key is consistency across rounds while managing fatigue.
AMRAP workout, d-ball clean workout, d-ball squat workout, handstand walk workout, kettlebell front rack lunge workout, kettlebell snatch workout, wall walk workout
AMRAP 16
12 cal row
8 DB hang cleans
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders
box jump workout, Burpee 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 workout, atomic sit-up workout, front squat workout, kettlebell swing workout, pull-up workout, ring row workout, shoulder to overhead workout, v-up workout
AMRAP 17
14 Ring rows/pull ups
14 Front squats
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings
abmat sit-up workout, AMRAP workout, down up workout, ground to overhead workout, overhead lunge workout, wall ball workout
AMRAP 10
15 Wall balls
15 Overhead lunges w. wall ball
15 Ab-mat sit up w. wall ball
15 Down up on wall ball + ground to overhead
AMRAP workout, double under workout, dumbbell hang clean workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, row workout, single under workout
AMRAP 16
12 cal row
8 DB hang cleans
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders
handstand push-up workout, interval workout, one-arm devil’s press workout, push-up workout, row workout, wall ball workout
4 min on/1 min off x 4
5 Push ups + 15 Wall balls/4 strict HSPU + 8 kipping HSPU/6 strict HSPU + 12 kipping HSPU
400/500 m row
Max single arm DB devils press
assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout
EMOM 20
1: 10-18 Box jumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
air squat workout, atomic sit-up workout, chest to bar workout, e2mom workout, one-arm devil’s press workout, pull-up workout, ring row workout, v-up workout, wall ball workout
E2MOM
5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls @14/20 lbs
Max reps OA devils press
assault bike workout, cluster workout, knees to elbows workout, on-off workout, ring knee raise workout, shoulder to overhead workout, toes to rings workout, wall ball workout
15 Rounds - 20 sec on / 40 sec off
Knee raises in rings / Knees to elbow / Toes to rings
BB clusters
Assault bike
BB Shoulders to overhead
Wall balls 14/10 lbs
air squat workout, AMRAP workout, double under workout, push-up workout, reaction drill workout, single under workout, toes to bar workout
AMRAP 8
80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
10 Reaction drill
Rest 1 min
AMRAP 6
80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
Rest 1 min
AMRAP 4
80 Single unders/40 Double unders
25 Air squats
20 Push 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!
