workout

Ball of Doom - Crossfit Workout

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

The Workout description

Workout Overview

Workout Overview This 10-minute AMRAP is all about the wall ball. Rotate through squats, lunges, core work, and overhead lifts using a single wall ball. A compact, full-body test. 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. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.

Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. 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. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

Each second counts, each rep builds resilience. Let your mindset 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.

Workouts with the same "AMRAP" format

14 Problems, No Rest

AMRAP 17

14 Ring rows/pull ups
14 Front squats - RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings -

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Kettlebell Kombat

AMRAP 14

12 KB Snatch -
12 Ring rows/pull ups/chest to bar
12 Burpee KB deadlift -
12 Double KB Front rack lunges

Run, Press, Lunge, Crunch

AMRAP 11

4 Shuttle Runs
12 DB Bench Press
4 Shuttle Runs
15 m Double DB Walking Lunges
4 Shuttle Runs
16 V-Ups

The All-14 Special

AMRAP 14

14 DB snatch -
14 DB squats -
14 Ab-mat situps
14 Wall balls 10/14 lbs
14 HR. push ups / Handstand push ups

The Rowed to Nowhere

AMRAP 15

15/20 cal row
6 Clean & Jerk - Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B

Pull and Burn

AMRAP 14

15/19 cal Bike erg
12 Hang power clean
9 Shoulder to overhead
6 Burpee pull ups
60 Double unders

Upside Down Engine

AMRAP 16

1000/1200 m Bike erg
3 Wall walks / 10 m Handstand walk
10 Kettlebell Clean
8+8 KB Single Arm Front Rack Lunges

Three Times the Trouble

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

Endless Engine

AMRAP 28

600 m Standing Bike
50 Walking Lunges
400 m Run
30 Double Unders
20 Sit-ups
10 Burpees to Target

High Ceiling Hustle

AMRAP 10

15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft

Workouts with simliar Tags

abmat sit-up workout, AMRAP workout, down up workout, ground to overhead workout, overhead lunge workout, wall ball workout

14 Problems, No Rest

AMRAP 17

14 Ring rows/pull ups
14 Front squats - RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings -

50 and Furious

E2MOM until 50 devils press is completed

5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press -

Alternating Pressure

E2MOM 16 (Alt. A & B)

A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts

B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups

E2MOM Engine

AMRAP 14

15 Cal Ski Erg

30 Cal Bike Erg

*E2MOM: 2 Wall Walks

The Great Row Down

AMRAP 25

600 m row
60 Wall balls 14/20 lbs
500 m row
50 KB clean -
400 m row
40 Burpees

AMRAP workout

The Kettlebell Catastrophe

AMRAP workout, double kettlebell clean workout, double kettlebell deadlift workout, double kettlebell front squat workout, double kettlebell push press workout, double kettlebell snatch workout, double kettlebell swing workout, v-up workout

AMRAP 12

14 Double KB Deadlifts
12 Double KB Russian Swings
10 Double KB Cleans
8 Double KB Front Squats
6 Double KB Push Press
4 Double KB Snatch

*EMOM: 7 V-ups

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AMRAP workout

Engine Splitter

AMRAP workout, bike erg workout, handstand push-up workout, kettlebell snatch workout, kettlebell swing workout, row workout, running workout

AMRAP 6 x 3

Bike + KB Snatch

Row + Russian Swings

Run + HSPU

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AMRAP workout

The Hang & Bang

AMRAP workout, dumbbell hang clean and jerk workout, row workout, toes to bar workout

AMRAP 20

16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks - Intermediate: 15/22,5 RX:
22/28 cal row

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for time workout

The hateful eight

abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, row workout, shoulder to overhead workout

8 Rounds for time

8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row

TC: 30

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AMRAP workout

E2MOM Engine

AMRAP workout, bike erg workout, ski erg workout, wall walk workout

AMRAP 14

15 Cal Ski Erg

30 Cal Bike Erg

*E2MOM: 2 Wall Walks

Try it

What is an "AMRAP" workout?

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.

Why Choose an AMRAP CrossFit Workout?

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!

What kind of exercises are in this workout?

Down up
The down-up is a simplified burpee variation where the athlete drops into a plank and returns to standing—without the push-up or jump. Often used in down up workouts, this movement offers a fast-paced way to build cardio and full-body coordination with lower impact.
In this workout, down-ups train core stability, shoulder endurance, and hip mobility while keeping intensity high. They’re scalable, joint-friendly, and great for beginners or high-volume conditioning pieces when you want to move fast without full burpee fatigue.
abmat sit-up
The AbMat situp is a popular core exercise in CrossFit and functional training. Using an AbMat supports your lower back and allows for a full range of motion, helping to strengthen your abs more effectively than traditional sit-ups.
In this workout, AbMat sit-ups challenge your core endurance, improve midline stability, and balance out more explosive movements like lifts or jumps. Whether you're scaling or RX'ing, the AbMat situp is a simple, powerful tool for core development.
wall ball
The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.
In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.
overhead lunge
The overhead lunge combines lower-body strength with upper-body stability, making it a full-body movement that builds core control, shoulder stability, and leg endurance. Common in overhead lunge workouts, it challenges balance and mobility under load.
In this workout, overhead lunges train unilateral strength, improve posture, and reinforce strong, functional movement patterns. Whether performed with a barbell, dumbbell, or kettlebell, the overhead lunge is a powerful addition to any training session.
ground to overhead
The ground-to-overhead movement trains your ability to lift a weight from the floor all the way to a locked-out position overhead — using any technique, such as a snatch, clean and jerk, or clean and press. It’s a versatile choice in any ground to overhead workout, combining full-body strength, speed, and coordination.
In this workout, ground-to-overhead challenges your posterior chain, shoulders, and core, while allowing flexibility in how you move the load efficiently. It’s perfect for functional fitness, especially when time and intensity matter.