16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks - @12,5/17,5 Intermediate: 15/22,5 RX: @17,5/25
22/28 cal row
“AMRAP 20 – Core, Cycle, and Cardio”
This longer-format AMRAP combines high-rep gymnastics, dumbbell cycling, and calorie rowing for a steady, sustained effort. Every round will test grip, midline endurance, and aerobic capacity — all under fatigue.
AMRAP 20:
16 Knee Raises / Knees to Elbows / Toes to Bar
20 Dumbbell Hang Clean and Jerks @12.5/17.5 kg
(Intermediate: 15/22.5 | RX: 17.5/25)
22/28 Cal Row
This is a test of transitions and threshold. Focus on consistent splits on the row and smooth, efficient dumbbell cycling. Midline fatigue builds fast — manage your grip and breathing early.
box jump workout, dumbbell thruster workout, knee raises workout, knees to elbows workout, T2B workout
AMRAP 15
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Box jumps
DB Thrusters
AMRAP workout, chest to bar workout, hand-release push-up workout, kettlebell walking lunge workout, pull-up workout, ring row workout
AMRAP 14
5-10-15-20-25
Meter KB walking lunges
Ring rows/pull ups/C2B
Hand release push ups
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
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
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, 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
AMRAP workout, atomic sit-up workout, bike erg workout, double dumbbell front rack squat workout, knee raises workout, knees to elbows workout, v-up workout
AMRAP 20
1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat
16 atomic sit ups /V-ups
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
burpee over bar workout, clean and jerk workout, knee raises workout, knees to elbows workout, rowing workout, toes to bar workout
AMRAP 15
15/20 cal row
6 Clean & Jerk - @30/40 Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout
EMOM 9
1: Cal roning
2: Wallballs @14/20 lbs
3: Burpees over wallball
2 min pause
EMOM 9
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch
3: Burpees over DB
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!
