Thruster? I Hardly Know Her - Crossfit Workout

AMRAP 16

10 Thrusters - @30/45 Intermediate: @35/50 RX: @40/60
10 HR. push ups / HSPU
100 Single unders/75 Double unders

Rest 30 sec

workout description

“AMRAP 16 – Barbell & Burn”

This AMRAP challenges you with a powerful mix of pushing, jumping, and pressing. Every round includes a barbell thruster, a gymnastics push option, and a big jump rope volume, followed by 30 seconds of rest to reset and reload.

AMRAP 16:
10 Thrusters @30/45 kg (Intermediate: 35/50 | RX: 40/60)
10 Hand-Release Push-Ups / Handstand Push-Ups
100 Single Unders / 75 Double Unders
Rest 30 seconds after each round

Push for consistent rounds, but don’t let the thrusters steal your breathing early. The rest interval allows for controlled aggression—use it wisely to maximize total volume.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "AMRAP" format

AMRAP workout

Cleans & Cals

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

Try it

AMRAP workout

Rowing Nowhere

abmat sit-up workout, burpee over rower workout, rowing workout

AMRAP 16

Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower

Try it

AMRAP workout

The Grinder’s Delight

AMRAP workout, box step over workout, burpee over bar workout, clean and jerk workout, single leg v-up workout

AMRAP 15

20 Box step overs
8 Clean & Jerk
20 Single leg V-ups
8 Burpee over bar

Try it

AMRAP workout

Step It Up

AMRAP workout, handstand walk workout, kettlebell goblet step-up workout, kettlebell snatch workout, wall walk workout

AMRAP 12

3 Wall walks/10 m handstand walk
8 KB snatch (left arm)
8 KB snatch (right arm)
12 KB goblet step ups

Try it

AMRAP workout

The Longest Loop

Burpee workout, chest to bar workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout

AMRAP 17

15 Alternating KB overhead reverse lunges
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
15 KB snatch

Try it

Workouts with simliar Tags

AMRAP workout, double under workout, hand-release push-up workout, handstand push-up workout, single under workout, thruster workout

EMOM workout

Abs, Air & Agony

double under workout, ghd sit-up workout, kettlebell cluster workout, single under workout, ski erg workout

EMOM 20

1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters
5: Pause

Try it

for time workout

The Two-Ten Split

Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout, toes to bar workout

2 rounds

20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB goblet Squat
20 HR push ups
20 Burpee Box Jumps

3 minute rest

1 round

10 Knee raises/knees to elbows/T2B
10 DB snatch
10 DB goblet Squat
10 HR push ups
10 Burpee Box Jumps

Try it

for time workout

Burpees Between Breakdowns

burpee over bar workout, power clean workout, squat clean workout, thruster workout

3 rounds

8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar

1-minute rest between rounds

Try it

AMRAP workout

Dumbbell Duel

AMRAP workout, box jump over workout, double dumbbell clean workout, double dumbbell deadlift workout, dumbbell overhead lunge workout, dumbbell snatch workout, push-up workout

4 x AMRAP 3

A: AMRAP 3
6 Double DB deadlift
6 Double DB cleans
6 Push ups

Rest 1 min

B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges

Rest 1 min

Try it

for time workout

The Climb & The Crash

for time workout, handstand push-up workout, pike handstand push-up workout, rope climb workout, rope pull workout, strict handstand push-up workout, wall ball workout

For time

1-2-3-4-5
Pike handstand push ups/Kipping Handstand Push up/S. HSPU
Rope pulls/Rope climb

10-20-30-40-50
Wall balls 14/20 lbs

Try it

What is an "AMRAP" workout?

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.

Why Choose an AMRAP CrossFit Workout?

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!

What kind of exercises are in this workout?

hand-release push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
handstand push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
Single under
The single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.
In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.
thrusters
The thruster is a full-body compound movement that combines a front squat with an overhead press, making it one of the most demanding and effective exercises in any thruster workout.
In this workout, thrusters develop leg drive, shoulder endurance, and core stability, all while elevating your heart rate. Whether using a barbell, dumbbells, or kettlebells, the thruster is a powerful tool for building strength, power, and conditioning — fast.