12/16 Cal Bike
12 KB Snatch - Intermediate: @16/24 kg RX: @20/28 kg
Rest 1 min
12/16 Cal Row
12 One Arm Russian Swings
Rest 1 min
200 m Run
12 HSPU
“Engine Splitter” delivers three distinct 6-minute AMRAP intervals with targeted intensity across conditioning and gymnastics. Each segment features a dedicated combination of cardio and skill, pushing different metabolic systems while providing short rest windows for reset. The bike-to-snatch, row-to-swing, and run-to-HSPU pairings demand stamina, pacing awareness, and control under fatigue. It’s structured to isolate intensity bursts and reward athletes who can recalibrate quickly between rounds.
In the first AMRAP, start steady on the bike erg—hold a power pace without spiking early, then transition into KB snatches, alternating arms with focus on hip drive and stability. The second piece shifts to the rower—keep strokes efficient and maximize calories per pull. Russian swings should be snappy and safe, with neutral spine and consistent mechanics. For the final AMRAP, the 200 m run will elevate heart rate. Enter HSPUs composed—keep your kip tight and your rhythm unbroken when possible. Rest periods are part of the strategy—use them to clear fatigue, lower heart rate, and mentally reset.
This workout is about sustaining intensity across multiple modes. Don’t treat each 6-minute block as a sprint—pace smart and build output round by round. Efficiency, transition speed, and recovery management will separate the top performers. This bike erg workout, kettlebell snatch workout, row workout, kettlebell swing workout, running workout, handstand push-up workout, and AMRAP workout layers effort intelligently, making it a potent tool for testing both aerobic capacity and movement precision across disciplines.
ghd sit-up workout, legless rope climb workout, rope climb workout, row workout, thruster workout
1 Rope Climb / Legless Rope Climb
8 Thrusters
16 cal Row
8 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
1 rope pulls/rope climbs
20 m front rack walking lunges - intermediate: RX: 40/60
3 Wall walks
4 Clusters - intermediate: RX: 40/60
50 single unders / 50 double unders
AMRAP workout, bar muscle up workout, bike erg workout, box jump workout, Burpee workout, dumbbell clean workout
4 (Banded) Bar Muscle-ups
14 Box Jump Overs
14 Cal Bike
14 Burpee to Target
14 Double Dumbbell Power Clean
AMRAP workout, Burpee workout, kettlebell clean workout, row workout, wall ball workout
600 m row
60 Wall balls 14/20 lbs
500 m row
50 KB clean -
400 m row
40 Burpees
AMRAP workout, Devils press workout, dumbbell clean workout, ghd sit-up workout, ski erg workout
12 cal Ski erg
12 Double DB hang power clean -
2 min rest
3-6-9-12-15….
One arm devils press -
GHD sit 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
8 DB snatch -
6 HR push ups/HSPU
6 Ring rows/pull ups
1 min rest
8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B
1 min rest
8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up
chest to bar workout, dumbbell overhead squat workout, handstand push-up workout, one-arm devil’s press workout, parallettes handstand push-up workout, pull-up workout
2-4-6-8-10…
OA Devil’s press
Pull-ups / Chest to bar
DB Overhead squats
HSPU / Parallettes HSPU
bar facing burpee workout, box step over workout, Burpee Box Jump workout, Deadlift workout, dumbbell step over workout, EMOM workout, row workout
6 Bar facing burpees + 4 Deadlift
Rest 2 min
1: 6-10 Burpee BoJump
2: 10-12 DB step overs - RX:
Rest 2 min
Cal row - Intermediate: 11/15 RX: 13/18
bike erg workout, front rack lunge workout, power snatch workout
A: 24 FR. Lunges -
ME cal bike
B: 14 Power Snatch -
ME cal row
AMRAP workout, hand-release push-up workout, kettlebell overhead walk workout, kettlebell swing workout, row workout
15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row
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!
