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

workout description

“AMRAP 18 – Climb & Cycle”

Rep Scheme: 1-2-3-4-5... (ascending each round)
Movements:
D-Ball Cleans
@40/70 lbs
Intermediate: @70/100 lbs
RX: @100/150 lbs
Hand-Release Push-Ups / Handstand Push-Ups
One-Arm Devil’s Press
@12.5/20 kg
Intermediate: @17.5/25 kg
RX: @20/27.5 kg

After every full round:
14/19 Calories on Assault Bike

This workout stacks volume through ascending reps while consistently punishing your engine with bike sprints. The push-pull-push combo of d-ball, pressing, and devils press keeps the entire body engaged. Round pacing is key—don’t burn out early or the later rounds will bury you.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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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.