1 rope pulls/rope climbs
3 Squat snatch @20/30 intermediate: @35/50 RX: @40/60
6 Burpee pull ups
12 HR. push ups
24 cal roning
"AMRAP 16 – Pull, Snatch, Push, Row"
This 16-minute AMRAP blends gymnastics, Olympic lifting, bodyweight strength, and engine work into one well-rounded and spicy loop.
Complete as many rounds as possible in 16 minutes of:
1 Rope Pull / Rope Climb
3 Squat Snatches
Beginner: @20/30 kg
Intermediate: @35/50 kg
RX: @40/60 kg
6 Burpee Pull-Ups
12 Hand-Release Push-Ups
24 Calorie Row
Each round hits a different energy system: grip, technique, pushing power, and cardio recovery. You'll need smart pacing and solid technique on the snatch to stay moving.
abmat sit-up workout, bodyweight crossfit workout, Burpee Box Jump workout, conditioning workout, core and legs workout, crossfit amrap workout, functional fitness workout, pistol squat workout
AMRAP 10
10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
dumbbell reverse lunge workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout, wall ball workout
AMRAP 12
12 ring rows/pull ups
20 DB reverse lunges
8 Hand release push ups/HSPU
20 Wall balls @14/20 lbs
barbell cycling wod, burpee over bar workout, clean and jerk workout, crossfit amrap workout, full body crossfit 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
double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout
AMRAP 4
75 Single unders/50 double unders
14 KB snatch
AMRAP 4
24 Wallballs
24 Russian twist w. wallball
AMRAP 4
14 DB step ups
14 DB clean & jerk
Burpee 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
