9 Toes to rings
9 Power cleans - @30/40 Intermediate: @35/50 RX: @40/60
9 Thrusters
9 Burpee to target (rings)
Workout Overview This 16-minute AMRAP challenges your full-body stamina with power cleans, thrusters, toes to rings, and burpee-to-target. Barbell grit meets gymnastics precision. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This CrossFit AMRAP workout is designed to improve performance and endurance.
This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. This dumbbell lunges is designed to improve performance and endurance.
Let your mindset lead when your muscles begin to No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
9 Toes to rings
9 Power cleans - @30/40 Intermediate: @35/50 RX: @40/60
9 Thrusters
9 Burpee to target (rings)
Workout Overview This 16-minute AMRAP challenges your full-body stamina with power cleans, thrusters, toes to rings, and burpee-to-target. Barbell grit meets gymnastics precision. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This CrossFit AMRAP workout is designed to improve performance and endurance.
This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. This dumbbell lunges is designed to improve performance and endurance.
Let your mindset lead when your muscles begin to No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
1: 22 Alt DB Snatch, 12 A-jumps, Max Pull ups / C2B
2: 16 OA DB Thrusters, 14 GHD sit ups, Max meter Wall walks / HSW
3: 16 OA DB OH Squats, 14 DB Bench Press, Max Toes to bar
Repeat after 2 min rest
14 DB snatch -
14 DB squats -
14 Ab-mat situps
14 Wall balls 10/14 lbs
14 HR. push ups / Handstand push ups
AMRAP 4
10 DB Clean & Jerks
4 Shuttle runs
10 Box jumps
Rest 2 min
12 Sit-ups
9 KB Swings
12 Push-ups
Rest 2 min and repeat
12 ring rows/pull ups
20 DB reverse lunges -
8 Hand release push ups/HSPU
20 Wall balls lbs
12 cal row
8 DB hang cleans -
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders
3-6-9-12-15…
DB Bench Press
Double DB Squat Cleans
Wall Balls
60 Double Unders after each round
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Bojumps
DB Thrusters -
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
12/16 Cal Row
12 Double DB Push Press
12 Double DB Front Squats
40 Single Crossovers / 30 Double Crossovers
30/42 Cal Row
3 Power cleans (80% 1RM)
15 Pull ups
30 Air squats
TC: 21
1-2-3-4-5-6
Power Clean
Burpee Chest to bar / Bar Muscle Up (double burpees)
Rest 3 min
6-5-4-3-2-1
Squat Clean
Handstand Push-up
TC: 21
3 Wall Walks
400m Run
5 Power Cleans
18 DB Box Step Overs
9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike
TC: 13
50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans
AMRAP workout, bike erg workout, Burpee workout, dumbbell snatch workout, row workout, running workout
5-10-15-20-25….
Cal Run OR Cal bike
DB snatch -
Cal Row
Burpees
AMRAP workout, box jump workout, chest to bar workout, dumbbell lunge workout, knee raises workout, knees to elbows workout, power snatch workout, pull-up workout, ring row workout, shoulder to overhead workout, sumo deadlift high pull workout, toes to bar workout, v-up workout
6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges -
12 DB Shoulders to overhead
Rest 3 min
12 Power Snatch - Intermediate: 30/45 RX: 35/50
12 Sumo deadlift high pull
18 V-ups
18 Bojumps
AMRAP workout, bar facing burpee workout, Deadlift workout, front squat workout, handstand push-up workout
3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees
AMRAP workout, box step over workout, burpee over bar workout, clean and jerk workout, single leg v-up workout
20 Bostep overs -
8 Clean & Jerk -
20 Single leg V-ups
8 Burpee over bar
burpee over bar workout, power clean workout, shoulder to overhead workout
30-20-10 Power Clean
Shoulder to Overhead
Burpees over Bar
TC: 14
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!
