CrossFit Workout – Dumbbell Bench, Cleans & Jump Rope Ladder

Benchmarked Burn - Crossfit Workout

AMRAP 13

3-6-9-12-15…
DB Bench Press – Intermediate: @2x15/22.5 | RX: @2x17.5/25
Double DB Squat Cleans
Wall Balls @14/20 lbs

60 Double Unders after each round

The Workout description

Workout Overview

“Benchmarked Burn” is a 13-minute ascending ladder that combines upper-body strength, squat cycling, and engine stamina. Each round increases in reps—3, 6, 9, 12, 15…—for dumbbell bench press, double dumbbell squat cleans, and wall balls. After each round, athletes must complete 60 double unders before beginning the next round. The result is a continuous push-pull between strength fatigue and aerobic effort.

Execution and Focus

Start with deliberate, controlled bench press reps—don’t rush the press or collapse the core. Keep your feet planted and dumbbells balanced. The double DB squat cleans require consistent form: use your hips to drive and keep the chest tall. Wall balls are a gassy finisher each round—stay relaxed and efficient. For the double unders, minimize arm movement and breathe through the rope.

Strategy and Finish

Pace round one like it’s round five. Each rep scheme builds fast, and shoulder fatigue will stack quickly. Consider breaking bench early to save push capacity. The squat cleans can be done in steady singles or short sets. Keep your jump rope transitions smooth and consistent—unbroken sets will save time, but short breaks are fine to stay moving. This AMRAP rewards those who can manage volume and grip without panic.

Workouts with the same "amrap" format

The Kettlebell Catastrophe

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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The Ascension Protocol

AMRAP 15

4-8-12-16-20…
Double DB deadlifts
Double DB hang power cleans
Toes to bar
A-jumps

Up the Rope, Down the Rabbit Hole

AMRAP 16

1 rope pulls/rope climbs
20 m front rack walking lunges - intermediate: RX: 40/60
3 Wall walks
4 Clusters - intermediate: RX: 40/60
50 single unders / 50 double unders

Ascending Trials

AMRAP 8

1-2-3-4…
Burpee ring pull up / Ring muscle up
Wall walk
100-200-300-400… m Bike erg

Rest 2 min

AMRAP 8

5-10-15-20…
Toes to rings
Double DB step ups
Burpee box jumps

Heavy Set

AMRAP 3

21 Bar Facing Burpees
Max Reps Front Squats

Rest 2 min

AMRAP 3

35 Pull-Ups / Chest to Bar
Max Reps Power Cleans

Rest 2 min

AMRAP 3

7 Wall Walks
Max Reps Clusters

Over the Top

4 × AMRAP 3

AMRAP 3

6 Burpee Box Jump Overs
12 DB Overhead Reverse Lunges

Rest 2 min

AMRAP 3

2 Wall Walks
8/12 Cal Assault Bike

Rest 2 min and repeat

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

E2MOM Engine

AMRAP 14

15 Cal Ski Erg

30 Cal Bike Erg

*E2MOM: 2 Wall Walks

Press to Progress

AMRAP 6

12 cal Ski erg
12 Double DB hang power clean -

2 min rest

AMRAP 6

3-6-9-12-15….
One arm devils press -
GHD sit ups

Trifecta Takedown

AMRAP 6

20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps

Rest 2 min

AMRAP 6

6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters

Rest 2 min

AMRAP 6

16 Toes to Bar
16 Kettlebell Swings

Workouts with simliar Tags

Clean Walls & Dirty Legs

4 AMRAP 3

AMRAP 3
Wall balls

Rest 1 min

AMRAP 3
Clean & Jerk -

Rest 1 min

Two-Minute Trouble

E2MOM 18

1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk -
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups

Comment: Start every 2. min and alternate between the 3 parts. Work for about 1,5 min.

Skipping into Sadness

2 rounds

200 single unders/100 double unders
400 m run
600 m rowing
2 min pause

Full Tank Finish

For Time

400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run

The Step-Over Situation

E3MOM

25 Wallballs lbs
12/15 cal row
MaBurpee DB step overs -

AMRAP workout

Ladder to Nowhere

kettlebell swing workout, thruster workout, wall ball workout

AMRAP 6

3-6-9-12…
Barbell thrusters -
Wallballs lbs
KB swings -

2 min pause

For time

25 Barbell thrusters -
35 Wallballs lbs
45 KB swings -

TC: 6 min

Try it

for time workout

Open 22.3

bar muscle up workout, chest to bar workout, double under workout, for time workout, jumping pull-up workout, pull-up workout, single under workout, thruster workout

For time

21 Jumping pull ups/pull ups
42 Single unders/Double unders
21 Thrusters (weight 1) -
18 Pull ups/Chest to bar
36 Single unders/Double unders
18 Thrusters (weight 2) -
15 Chest to bar/Bar muscle ups
30 Single unders/Double unders
15 Thrusters (weight 3) -

TC: 12

Try it

for time workout

Countdown Burn

double under workout, thruster workout

For Time

10-9-8-7-6-5-4-3-2-1
Thrusters

100-90-80-70-60-50-40-30-20-10
Double Unders

TC: 15

Try it

for time workout

Progressively Worse Decisions

burpee over bar workout, chest to bar workout, double under workout, front squat workout, knee raises workout, knees to elbows workout, overhead squat workout, power snatch workout, pull-up workout, ring row workout, single under workout, thruster workout, toes to bar workout

For time

1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60

TC: 16

Try it

AMRAP workout

Bear Hug Grind

sandbag bear hug carry workout, sandbag clean workout, wall ball workout, wall walk workout

AMRAP 13

20 m Sandbag Bear Hug Carry
20 Wall Balls
8 Sandbag Cleans
3 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?

double dumbbell squat clean
The double dumbbell squat clean is a full-body Olympic-style lift that moves two dumbbells from the ground to the shoulders while catching in a full squat. Common in double dumbbell squat clean workouts, this movement builds explosive power, coordination, and positional strength.
In this workout, double dumbbell squat cleans target the glutes, quads, hamstrings, and shoulders while reinforcing timing, balance, and midline control. The independent loading makes it a great tool for building functional strength and correcting side-to-side imbalances.
dumbbell bench press
The dumbbell bench press is a unilateral pressing movement where dumbbells are pressed from chest to full lockout while lying on a bench. A staple in dumbbell bench press workouts, this variation offers a greater range of motion and balance demand than barbell presses.
In this workout, dumbbell bench presses build chest, triceps, and shoulder strength while improving joint control and muscular symmetry. It’s a powerful upper-body builder that can be scaled from rehab to hypertrophy and strength-focused programming.
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.
Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.

Benchmarked Burn - Crossfit Workout

AMRAP 13

Workout Overview

Execution and Focus

Strategy and Finish

Benchmarked Burn - Crossfit Workout

AMRAP 13

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

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Workouts with simliar Tags

double dumbbell squat clean workout, double under workout, dumbbell bench press workout, wall ball workout

4 AMRAP 3

E2MOM 18

2 rounds

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AMRAP 6

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For Time

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AMRAP 13

What is an "amrap" workout?

Why Choose an AMRAP CrossFit Workout?

What kind of exercises are in this workout?

double dumbbell squat clean

dumbbell bench press

wall ball

Double under