6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges - @25/40 Intermediate: @30/45 RX: @35/50
“AMRAP 12 – Legs, Lungs & Pulls”
This high-intensity AMRAP hits your legs, lungs, and lats in fast cycles. Each round flows through target burpees, ring rows or pull-ups, assault bike calories, and back rack reverse lunges. It’s a full-body hit that keeps the intensity high throughout.
AMRAP 12:
6 Target Burpees
8 Ring Rows / Pull-Ups
10/12 Cal Assault Bike
12 Back Rack Reverse Lunges @25/40 kg (Intermediate: 30/45 | RX: 35/50)
Each movement targets a different part of the body while keeping your heart rate elevated. The trick? Don’t go out too hot — consistency across rounds is king.
Deadlift workout, knee raises workout, knees to elbows workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout
AMRAP 12
2 Wall walks
4 Shuttle run
6 Squat cleans
8 Knee raises/knees to elbows/T2B
10 Deadlift
abmat sit-up workout, 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
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
cluster workout, double under workout, front rack walking lunge workout, rope climb workout, rope pull workout, single under 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
air squat workout, chest to bar workout, Hang Power Clean workout, pull-up workout, push-up 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
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
assault bike workout, cluster workout, for time workout, shoulder to overhead workout, squat clean workout
4 rounds for time
10/13 Cal assault bike
6 Squat cleans
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
bike erg workout, box jump over workout, dumbbell overhead squat workout, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
assault bike workout, Devils press workout, double under workout, dumbbell clean and jerk workout, dumbbell cluster workout, EMOM workout, knee raises workout, knees to elbows workout, single under workout, toes to bar workout
EMOM 6
40-70 Single unders / Double Unders
10-12 Double DB clusters
3 min rest
EMOM 6
7-10 Double DB devils press
15-20 Knee raises/knees to elbows/T2B
3 min rest
EMOM 6
8-18 cal assault bike
12-14 Double DB Hang clean & Jerk
assault bike workout, rowing workout, ski erg workout
EMOM 20
1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
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!
