8/10 cal Row
4 Squat snatch Intermediate: @30/45 | RX: @35/50
4 Bar facing burpees
“Bar Line Burner” is a fast-paced 11-minute AMRAP built around three complementary movements: rowing for calories, technical squat snatches, and explosive bar-facing burpees. Each round is short but potent, demanding power, precision, and stamina. The low rep scheme invites consistent movement with minimal rest.
Start with a strong but steady pace on the rower—enough to raise your heart rate without blowing out your legs. Transition directly into your squat snatches with composure. The barbell should be heavy enough to require good mechanics but light enough to maintain unbroken sets early. Bar-facing burpees add urgency and heart rate spikes—stay low, stay tight, and jump efficiently.
The key to this AMRAP is flow. You want to cycle rounds with minimal downtime. Don’t rush your snatches and miss reps—stay in control. Try to complete each round in 90 seconds or less to aim for 7+ rounds total. Keep your breathing under control during the row and burpees so you can focus on barbell execution. Smooth transitions will define the leaderboard in this one.
8/10 cal Row
4 Squat snatch Intermediate: @30/45 | RX: @35/50
4 Bar facing burpees
“Bar Line Burner” is a fast-paced 11-minute AMRAP built around three complementary movements: rowing for calories, technical squat snatches, and explosive bar-facing burpees. Each round is short but potent, demanding power, precision, and stamina. The low rep scheme invites consistent movement with minimal rest.
Start with a strong but steady pace on the rower—enough to raise your heart rate without blowing out your legs. Transition directly into your squat snatches with composure. The barbell should be heavy enough to require good mechanics but light enough to maintain unbroken sets early. Bar-facing burpees add urgency and heart rate spikes—stay low, stay tight, and jump efficiently.
The key to this AMRAP is flow. You want to cycle rounds with minimal downtime. Don’t rush your snatches and miss reps—stay in control. Try to complete each round in 90 seconds or less to aim for 7+ rounds total. Keep your breathing under control during the row and burpees so you can focus on barbell execution. Smooth transitions will define the leaderboard in this one.
10 Thrusters -
10 HR. push ups / HSPU
100 Single unders/75 Double unders
Rest 30 sec
1: 10/15 cal row
2: AMRAP: 4 Hang power clean + 4 Shoulders to overhead -
3: 24 alternating V-ups
4: AMRAP: 5 Ring rows/Pull ups/Chest to bar + 5 Pushups + 5 Air squats
3-6-9-12-15…
DB Bench Press
Double DB Squat Cleans
Wall Balls
60 Double Unders after each round
2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters -
8 OA devils clean -
15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row
The workout
6 Double DB deadlift -
6 Double DB cleans
6 Push ups
Rest 1 min
8 Bojump overs
8 Alternating DB snatch -
8 DB OH lunges
Rest 1 min
12 D-Ball Cleans
15 Meter D-Ball Bear Hug Carry
5 Shuttle Runs
Rest 2 min
1: 6 Bar Facing Burpees + 6 Front Squats + 6 Hang Power Clusters
2: 6 Hang Power Clusters + 6 Front Squats + 6 Bar Facing Burpees
12 ring rows/pull ups
20 DB reverse lunges -
8 Hand release push ups/HSPU
20 Wall balls lbs
Buy in: 1 km run
16 Toes to bar
12 Double KB Clean & Jerk
12 Double KB Front Rack Lunges
16 V-ups
12 Pull ups
12 Line facing Burpees
1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row
Work for 40 sec every minute.
A:
12/15 cal row
8 Double DB devils clean -
ME Rope climbs
B:
12/15 cal row
8 Double DB devils clusters -
ME Knee raises/knees to elbows/T2B
Start each round with 2 Wall Walks
2-4-6-8-6-4-2
Bar facing burpees
Front squats
20-40-60-80-60-40-20
Single unders / Double unders
1: 12/18 Cal Row
2+3: 200 m Run
4: 10 Double DB Clusters
5: 65 Double Unders
6: Rest
air squat workout, double dumbbell clean and jerk workout, double dumbbell deadlift workout, double dumbbell front squat workout, pull-up workout, push-up workout, row workout, ski erg workout
1: 600/800 m Ski + 2 rounds Double DB DT
2: 600/800 m Row + 2 rounds Cindy
3: 600/800 m Ski + 2 rounds Double DB DT
4: 600/800 m Row + 2 rounds Cindy
assault bike workout, row workout, ski erg workout
1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
bar facing burpee workout, double under workout, front squat workout, single under workout, wall walk workout
Start each round with 2 Wall Walks
2-4-6-8-6-4-2
Bar facing burpees
Front squats
20-40-60-80-60-40-20
Single unders / Double unders
double kettlebell push press workout, kettlebell front rack hold workout, kettlebell swing workout, row workout
1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row
Work for 40 sec every minute.
bar facing burpee workout, burpee pull-up workout, shuttle run workout, ski erg workout, thruster workout, toes to bar workout
2 Thrusters
4 Bar facing Burpees
6 Toes to bar
Into
3 Rounds
7 Shuttle Runs
7 Burpee pull ups
14/19 Cal Ski erg
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!
