12 ring rows/pull ups
20 DB reverse lunges - @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
8 Hand release push ups/HSPU
20 Wall balls @14/20 lbs
"AMRAP 12 – Pull, Lunge, Push, Toss"
This 12-minute AMRAP hits the upper body, legs, and lungs, combining pulling strength, dumbbell work, pushing stamina, and classic wall ball conditioning.
Complete as many rounds as possible in 12 minutes of:
12 Ring Rows / Pull-Ups
20 Dumbbell Reverse Lunges @12.5/17.5 (Intermediate: 15/20 | RX: 17.5/22.5 kg)
8 Hand-Release Push-Ups / HSPU
20 Wall Balls @14/20 lbs
This workout is all about steady pacing, efficient transitions, and smart breathing. Manage the pull-push balance and let the lunges and wall balls build up your engine and legs.
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
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
AMRAP workout, Box jump workout, db deadlift workout, DB snatch workout, dumbbell clean workout, overhead lunge workout, toes to bar workout
4 x AMRAP 3
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups
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
Box jump workout, DB Thruster workout, T2B workout
AMRAP 15
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Box jumps
DB Thrusters
