20 meter Sandbag Bear Hug Carry Intermediate: @35/50 RX: @50/70 kg
20 Wall Balls @14/20 lbs
8 Sandbag Cleans
3 Wall walks
This 13-minute AMRAP fuses strongman-style movements with classic CrossFit gymnastics and conditioning. It blends the grunt of sandbag work with high-volume wall balls and technical wall walks. This piece is about composure under fatigue and managing muscular burn, especially in the upper body and core.
The sandbag bear hug carry will fatigue your midline and biceps—stay tall, take deliberate steps, and breathe through the grind. Transition immediately into smooth, rhythmic wall balls. When moving into the sandbag cleans, drive through the hips and avoid muscling the weight. Wall walks at the end of the round will feel like climbing a mountain—focus on core tension and smooth transitions up and down the wall.
Move methodically—each round is a slow burner. Try to keep your carries unbroken and wall balls in 2 sets or less. Sandbag cleans should be steady singles if the weight is tough. Reserve your push on wall walks until the final 3–4 minutes. Pacing is key—blowing up early on carries or wall balls will make the wall walks impossible. Aim to complete 3–5 full rounds depending on your skill level and engine.
20 meter Sandbag Bear Hug Carry Intermediate: @35/50 RX: @50/70 kg
20 Wall Balls @14/20 lbs
8 Sandbag Cleans
3 Wall walks
This 13-minute AMRAP fuses strongman-style movements with classic CrossFit gymnastics and conditioning. It blends the grunt of sandbag work with high-volume wall balls and technical wall walks. This piece is about composure under fatigue and managing muscular burn, especially in the upper body and core.
The sandbag bear hug carry will fatigue your midline and biceps—stay tall, take deliberate steps, and breathe through the grind. Transition immediately into smooth, rhythmic wall balls. When moving into the sandbag cleans, drive through the hips and avoid muscling the weight. Wall walks at the end of the round will feel like climbing a mountain—focus on core tension and smooth transitions up and down the wall.
Move methodically—each round is a slow burner. Try to keep your carries unbroken and wall balls in 2 sets or less. Sandbag cleans should be steady singles if the weight is tough. Reserve your push on wall walks until the final 3–4 minutes. Pacing is key—blowing up early on carries or wall balls will make the wall walks impossible. Aim to complete 3–5 full rounds depending on your skill level and engine.
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
8 Double DB Thrusters
10/12 cal Row
5 Burpee Box Jump Over
Rest 2 min between rounds
12 Double DB Box step ups
6 Shuttle run
8 Ground to overhead
8 OH Squat
1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat -
16 atomic sit ups /V-ups
1 Rope Climb / Legless Rope Climb
8 Thrusters
16 cal Row
8 GHD Sit-ups
12 ring rows/pull ups
20 DB reverse lunges -
8 Hand release push ups/HSPU
20 Wall balls lbs
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
18 Alternating DB snatch
15 Toes to bar
12 DB step overs
*Every 3 min: 10 Burpee box jump overs
1 round:
13 Double DB Burpee Deadlift
30 Single crossovers
200 m Run
13 Double DB Hang Clean & Jerk
30 Single crossovers
200 m Run
13 Double DB Devils Press
30 Single crossovers
200 m Run
Then AMRAP until 16:
15 GHD sit ups
10 Double DB Overhead Lunges
5 Pull ups / Bar muscle up / Ring muscle up
15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft
2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Double unders
TC: 14
3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls
Rest 2 min
3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row
TC: 25
2-4-6-8:
Bar muscle-ups
Wall walks
20-40-60-80:
Double unders
Wall balls
1 Rope climb / Legless rope climb
12 Bench press
1 Rope climb
15 V-ups
Into
2 rounds
30/36 cal Ski erg
6 Wall walks
30 Toes to bar
15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft
AMRAP workout, row workout, wall ball workout
19 wall balls - lbs RX: lbs
19 cal row
abmat sit-up workout, air squat workout, Burpee Box Jump workout, double under workout, for time workout, power clean workout, pull-up workout, ring row workout, single under workout, thruster workout, wall ball workout
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans - Intermediate: 30/45 RX:
30 Ring rows/pull ups
20 Thrusters
20 Burpee bojump over
200 Single unders/100 double unders
TC: 19
farmer carry workout, hand-release push-up workout, kettlebell swing workout, wall ball workout
15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft
chest to bar workout, double dumbbell clean workout, farmer carry workout, pull-up workout, ring row workout, wall walk workout
2 Wall walks
10 Double DB clean -
10 ring rows/Pull ups/Chest to bar
20 m farmer walk -
AMRAP workout, handstand walk workout, kettlebell goblet step-up workout, kettlebell snatch workout, wall walk workout
3 Wall walks/10 m handstand walk
8 KB snatch (left arm) -
8 KB snatch (right arm)
12 KB goblet step ups
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!
