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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.

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Benchmarked Burn - Crossfit Workout

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

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

Overhead Ambitions

AMRAP 14

12 Double DB Box step ups
6 Shuttle run
8 Ground to overhead
8 OH Squat

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Climb and Crush

AMRAP 17

12 KB Goblet Squats
3 Rope Climbs
9 Burpee over KB
12 KB Clean & Jerk
1 Legless Rope Climb
4 Wall Walks

Ramp Rounds

AMRAP 12

2-4-6-8-10-12…
Ground to Overhead
Back Rack Reverse Lunges
Bar Facing Burpees

Wall Ball Step AMRAPs

AMRAP 15

AMRAP 15 Cal Row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15 Cal Assault Bike (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs

The Four Block Grinder

4 x AMRAP 4

AMRAP 4
10 DB Clean & Jerks
4 Shuttle runs
10 Box jumps

Rest 2 min

AMRAP 4

12 Sit-ups
9 KB Swings
12 Push-ups

Rest 2 min and repeat

Open 17.2

AMRAP 12

2 rounds of:
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans -

Then, 2 rounds of:
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans -

Grind and Climb

AMRAP 15

27 Single Crossovers
21 Double KB Deadlifts
15 Toes to Bar
9 Double KB Snatch
3 Wall Walks

HSPU Hustle

AMRAP 12

AMRAP 12
5 Strict HSPU
12 Goblet squats
10 Kipping HSPU
16 KB swings

Throttle Complex

AMRAP 16

12 Double DB deadlift
15 cal Ski erg
12 Double DB Thrusters
5 Ring pull ups / Ring muscle ups
12 GHD sit ups

Triple AMRAP Grind

AMRAP 8

AMRAP 8
2-4-6-8-10… Sumo deadlift high pull, Push press, Bar facing burpees
Rest 3 min
AMRAP 8
12 Pull ups / Chest to bar, Double KB swings, Double KB overhead walk
Rest 3 min
AMRAP 8
20 GHD sit ups, Back squat, Thrusters

Workouts with simliar Tags

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

The DB Dance

10 Rounds

10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch -
12 Wall balls 14/20 lbs

TC: 19

Countdown Burn

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

Wall to Whip

E3MOM

2 Wall walks
3 Double DB Power maker -
50 Single unders/40 Double unders/20 Single Crossovers

Ball of Doom

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

Press Rewind

For time

12-10-8-6-8-10-12
DB bench press
Double DB cleans
Heavy wall balls

EMOM workout

Jumpstart

assault bike workout, double under workout, e4mom workout, power clean workout, single under workout

E4MOM 20

100 Single unders / 60 Double unders
12 Power cleans -
12/15 cal Assault bike

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AMRAP workout

Run, Press, Lunge, Crunch

double dumbbell walking lunges workout, dumbbell bench press workout, shuttle run workout, v-up workout

AMRAP 11

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

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for time workout

Rep It and Regret It

burpee over dumbbell workout, chest to bar workout, double under workout, dumbbell snatch workout, dumbbell squat workout, for time workout, pull-up workout, ring row workout, single under workout

For time

30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders

On the minut: 3 burpees over DB (start at 00.00)

TC: 15

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EMOM workout

Bike, Burpee, Bye

assault bike workout, Burpee workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout

EMOM 9

1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings -

2 min pause

EMOM 9

1: Burpees to target
2: Double KB front squat -
3: Wallballs lbs

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for time workout

The Burpee Taxman

burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout

For time

100 Single unders/double unders
100 Front squat -
100 DB snatch -

EMOM (including 00:00) 4 Burpees Over Dumbbell

TC: 15

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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.