workout

Buried in Ball & Bike - Crossfit Workout

AMRAP 18

1-2-3-4-5…
D-Ball clean - @40/70 Intermediate: @70/100 RX: @100/150 lbs
HR. Push ups / HSPU
OA Devils press - @12,5/20 Intermediate: @17,5/25 RX: @ 20/27,5

*After every round: 14/19 cal Bike

The Workout description

Workout Overview

Workout Overview This 18-minute AMRAP combines ascending reps of D-ball cleans, push-ups or HSPUs, and one-arm devil’s press—plus a fixed calorie bike after every round. A true stamina 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

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

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

Long Lunge Ladder

AMRAP 14

5-10-15-20-25
Meter KB walking lunges -
Ring rows/pull ups/C2B
Hand release push ups

High Swing Hustle

AMRAP 15

15 KB Swings
15 High Box Jump Overs (24/30 inch)
15 Toes to Bar

The Hang & Bang

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

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

Round by Round Regret

AMRAP 20

4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings
AB-mat sit ups
KB reverse lunges i goblet

After every round do 12/15 cal Row

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

The Longest Loop

AMRAP 17

15 Alternating KB overhead reverse lunges -
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups -
15 KB snatch -

Grip Triplet

AMRAP 10

10 Pull-Ups / Chest to Bar
18 Alt. DB Hang Snatches
5 Shuttle Runs

Sandstorm Cycle

AMRAP 10

12 D-Ball Cleans
15 Meter D-Ball Bear Hug Carry
5 Shuttle Runs

Rest 2 min

E2MOM 8

1: 6 Bar Facing Burpees + 6 Front Squats + 6 Hang Power Clusters
2: 6 Hang Power Clusters + 6 Front Squats + 6 Bar Facing Burpees

Workouts with simliar Tags

AMRAP workout, assault bike workout, d-ball clean workout, hand-release push-up workout, handstand push-up workout, one-arm devil’s press workout

Engine Sandwich

For Time

40-30-20-10
Cal Assault Bike
Cal Row
Cal Ski

Mixed Grip

AMRAP 6

20m Farmer Carry
9 Toes to Bar
6 Front Squats

Rest 3 min

AMRAP 6

6 Power Cleans
9 Cal Assault Bike
20 Single Crossovers

Buy In or Burn Out

AMRAP 14

Buy-in: 40/50 Cal Assault Bike

Then, as many rounds as possible of:

12 Deadlifts (Int: 40/60 kg, RX: 50/75 kg)
4 Wall Walks
16 DB Hang Clean & Jerk (Int: 15/22.5 kg, RX: 17.5/25 kg)

AMRAP Avalanche

AMRAP 8

80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
10 Reaction drill

Rest 1 min

AMRAP 6

80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar

Rest 1 min

AMRAP 4

80 Single unders/40 Double unders
25 Air squats
20 Push ups

Total time: 20 min

Spoke & Fire

4 Rounds for time

500/600 meter bike erg
21 Alt. DB Snatch
11 HSPU
350/400 meter standing bike erg

Rest 1 min

on-off workout

Max Effort Mode

air squat workout, assault bike workout, Deadlift workout, interval workout, ski erg workout

1 min on / 1 min off until 60 deadlift is completed

Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Mareps deadlift the rest of the minute
Deadlift -

TC: 13

Rest 3 min

1 min on / 1 min off until 100 Air squats is completed

Cal bike - Intermediate: 10/14 / RX: 12/16
Mareps Air squats the rest of the minute

TC: 13

Try it

for time workout

The Calorie Sandwich

assault bike workout, row workout, ski erg workout

For time

Choose your weapon: bike, ski, or row.

40-30-20-10-20-30-40 cal

Rest 1:1 between each round

TC: 25

Try it

for time workout

Engine Sandwich

assault bike workout, row workout, ski erg workout

For Time

40-30-20-10
Cal Assault Bike
Cal Row
Cal Ski

Try it

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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for time workout

The Big Squeeze

assault bike workout, burpee double dumbbell deadlift workout, double dumbbell hang squat clean workout, double under workout, running workout, toes to bar workout, wall walk workout

3 Rounds

12/16 Cal Assault Bike
60 Double Unders
21 Toes to Bar
12/16 Cal Assault Bike

Rest 30 sec

6 Burpee Double DB Deadlifts
6 Double DB Hang Squat Cleans
3 Wall Walks
400 meter Run

Rest 90 sec

TC: 27

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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?

one-arm devil’s press
The one-arm devil’s press is a brutal hybrid movement that combines a burpee, a dumbbell swing, and a snatch—all with a single arm. Common in one-arm devil’s press workouts, it blends cardio intensity with explosive strength and unilateral coordination.
In this workout, the one-arm devil’s press develops posterior chain power, shoulder endurance, and full-body conditioning. The single-arm format increases core engagement and balance demands, making it a perfect choice for high-intensity metcons or minimal-equipment strength training.
d-ball clean
The D-ball clean is a functional strongman-style lift where an athlete lifts a heavy medicine ball from the ground to the shoulder. Frequently seen in D-ball clean workouts, this movement emphasizes brute strength, hip extension, and full-body coordination.
In this workout, D-ball cleans develop posterior chain power, grip strength, and explosive movement mechanics. The awkward nature of the D-ball builds raw, functional strength, making it an ideal tool for athletes looking to add variety and grit to their training.
hand-release push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
handstand push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.