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Burpee Flow State - Crossfit Workout

AMRAP 16

9 Burpee Pull-ups
10m Handstand Walk / Handstand Walk Over Ramp
10m Walking Lunges with KB in Farmer Hold – Intermediate: @2x16/24 | RX: @2x20/28

The Workout description

Workout Overview

“Burpee Flow State” is a movement-driven AMRAP focused on control, transitions, and time under tension. The combination of burpee pull-ups, handstand walking (or walkovers), and kettlebell lunges in a farmer hold offers a balanced test of gymnastics, coordination, and loaded mobility. Over 16 minutes, you’ll cycle through these challenging movements repeatedly, with each round pushing your stability, breath control, and grit.

Execution and Focus

Burpee pull-ups should be quick and snappy—use a fluid rhythm from ground to bar. Avoid jumping too soon or muscling the pull. The handstand walk or ramp option demands focus—stay tight through the midline, kick up with control, and use smooth pacing. For the kettlebell lunges, hold the bells tight by your sides, brace your core, and keep the stride consistent. Footwork matters more than speed here—don’t wobble into wasted energy.

Strategy and Finish

Start round one just below race pace and see how well you can hold that across 16 minutes. Break pull-ups only when necessary. Use the walk to regulate breathing, and don’t rush the lunges—efficiency here saves energy. The simplicity of the rep scheme hides the skill required to keep moving without unnecessary breaks. This AMRAP rewards control, flow, and deliberate pacing.

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Burpee Flow State - Crossfit Workout

burpee pull-up workout, handstand walk over ramp workout, handstand walk workout, kettlebell walking lunge workout

AMRAP 16

9 Burpee Pull-ups
10m Handstand Walk / Handstand Walk Over Ramp
10m Walking Lunges with KB in Farmer Hold – Intermediate: @2x16/24 | RX: @2x20/28

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

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

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Rise & Rally

AMRAP 6

1-2-3-4-5-6…
Power Snatch
Burpee Pull-Up / Bar Muscle-Up

Rest 2 min

AMRAP 6

1-2-3-4-5-6…
Devil’s Clean
No Touch Box Jump Over

Three-Way Mirror

AMRAP 3 x 3 blocks

1: 22 Alt DB Snatch, 12 A-jumps, Max Pull ups / C2B
2: 16 OA DB Thrusters, 14 GHD sit ups, Max meter Wall walks / HSW
3: 16 OA DB OH Squats, 14 DB Bench Press, Max Toes to bar
Repeat after 2 min rest

12-Round Circuit

AMRAP 12

12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges

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

Long Lunge Ladder

AMRAP 14

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

One-Legged Nightmare

AMRAP 10

10 Alternating Pistol Squats on bench or boalternating pistols
15 AB-Mat sit ups
6 Burpee bojump overs

Complexity Layers

2 Rounds of:

AMRAP 3

3 Squat cleans
6 Bar facing burpees

Rest 1 min

AMRAP 3

6 DB Snatch
9 Push-ups

Rest 1 min

AMRAP 3

9 Toes to bar
12 Wall balls

Rest 2 min

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

Climb & Collapse

AMRAP 14 – 1-2-3-4-5… / 2-4-6-8-10…

Strict Pull-ups / Pullovers
Double DB Hang Clusters
Lateral Burpee over DB
Shuttle Runs

Workouts with simliar Tags

burpee pull-up workout, handstand walk over ramp workout, handstand walk workout, kettlebell walking lunge workout

Dip and Drive

AMRAP 12

5-10-15-20…

Ring Dips

10-20-30-40…

Walking Lunges with KBs

Same rep count Pull-ups

Rise & Rally

AMRAP 6

1-2-3-4-5-6…
Power Snatch
Burpee Pull-Up / Bar Muscle-Up

Rest 2 min

AMRAP 6

1-2-3-4-5-6…
Devil’s Clean
No Touch Box Jump Over

Endurance Shift

For Time – 4 Rounds

10/13 Cal Ski Erg
9 Power Clean
4 Burpee Pull up / Bar Muscle ups

Into

4 Rounds
200 m Run
9 Pull ups
4 Shoulders to overhead

TC: 20

The Engine Test

5 Rounds for Time

12/15 cal Row
10m Handstand walk
10m Barbell back rack lunges

Bells & Burpees

4 Rounds for Time

10 meter Double KB Front Rack Walking Lunges
12 Double KB Russian Swings
10 Burpee Pull-Ups
15/18 Cal Ski Erg

TC: 19

for time workout

Three-Four-Five

back squat workout, bar muscle up workout, box jump workout, burpee pull-up workout, Deadlift workout, hand-release push-up workout, wall walk workout

For time

3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU

TC: 17

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for time workout

Row Down Revival

air squat workout, handstand walk workout, row workout, wall walk workout

For Time

2 Rounds:
50/60 cal Row
3 Wall walks / 10m Handstand walk
50 Air squats

Rest 1 min

Then, 2 Rounds:

25/30 cal Row
3 Wall walks / 10m Handstand walk
25 Air squats

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AMRAP workout

Three Times the Trouble

AMRAP workout, bar muscle up workout, burpee over dumbbell workout, burpee pull-up workout, chest to bar workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, pull-up workout, push-up workout, ring row workout

AMRAP 5

8 DB snatch -
6 HR push ups/HSPU
6 Ring rows/pull ups

1 min rest

AMRAP 5

8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B

1 min rest

AMRAP 5

8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up

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AMRAP workout

Rise & Rally

bar muscle up workout, burpee pull-up workout, devils clean workout, no touch box jump over workout, power snatch workout

AMRAP 6

1-2-3-4-5-6…
Power Snatch
Burpee Pull-Up / Bar Muscle-Up

Rest 2 min

AMRAP 6

1-2-3-4-5-6…
Devil’s Clean
No Touch Box Jump Over

Try it

AMRAP workout

Step It Up

AMRAP workout, handstand walk workout, kettlebell goblet step-up workout, kettlebell snatch workout, wall walk workout

AMRAP 12

3 Wall walks/10 m handstand walk
8 KB snatch (left arm) -
8 KB snatch (right arm)
12 KB goblet step ups

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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?

Handstand walk over ramp
Handstand walk over ramp is an advanced gymnastics skill that challenges an athlete to handstand walk up and down an incline or ramp surface. In handstand walk over ramp workouts, this movement tests shoulder strength, core control, and spatial awareness like few others can.
In this workout, handstand walk over ramp builds pressing endurance, balance, and coordination under unique loading and movement patterns. The ramp adds complexity to standard handstand walks by forcing elevation changes and smooth transitions, making it a high-level test of body control and confidence under fatigue.
Handstand Walk
Handstand walks are an advanced gymnastics skill where the athlete walks on their hands while maintaining balance and control in an inverted position. A centerpiece in many handstand walk workouts, this movement tests upper-body strength, core stability, and full-body coordination.
In this workout, handstand walks develop shoulder endurance, wrist strength, and spatial awareness. They demand focus and skill under fatigue, making them ideal for gymnastic skill progressions or high-level competitive conditioning.
Kettlebell Walking Lunges
Kettlebell walking lunges are a dynamic unilateral leg movement where the athlete steps forward into a lunge while carrying kettlebells. Frequently used in kettlebell walking lunge workouts, this variation adds core engagement, coordination, and loading variety depending on how the kettlebells are held.
In this workout, kettlebell walking lunges strengthen the glutes, quads, and hamstrings while enhancing balance and joint stability. Whether held by the sides, in the front rack, or overhead, this movement builds real-world strength, mobility, and resilience.
burpee pull up
The burpee pull-up combines a full-body burpee with a vertical pulling movement, delivering a powerful mix of conditioning and upper body strength. Common in high-intensity burpee pull up workouts, it challenges your engine, grip, and coordination all at once.
In this workout, burpee pull-ups spike your heart rate, test your pulling endurance, and require full-body control under fatigue. Whether used in sprint intervals or long AMRAPs, the burpee pull-up adds intensity and variety to any session.

Burpee Flow State - Crossfit Workout

AMRAP 16

Workout Overview

Execution and Focus

Strategy and Finish

Burpee Flow State - Crossfit Workout

AMRAP 16

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

AMRAP 8

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AMRAP 12

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AMRAP 4

AMRAP 14

AMRAP 10

2 Rounds of:

AMRAP 3

AMRAP 3

AMRAP 3

4 × AMRAP 3

AMRAP 3

AMRAP 3

AMRAP 14 – 1-2-3-4-5… / 2-4-6-8-10…

Workouts with simliar Tags

burpee pull-up workout, handstand walk over ramp workout, handstand walk workout, kettlebell walking lunge workout

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For Time – 4 Rounds

5 Rounds for Time

4 Rounds for Time

For time

For Time

Then, 2 Rounds:

AMRAP 5

AMRAP 5

AMRAP 5

AMRAP 6

AMRAP 6

AMRAP 12

What is an "amrap" workout?

Why Choose an AMRAP CrossFit Workout?

What kind of exercises are in this workout?

Handstand walk over ramp

Handstand Walk

Kettlebell Walking Lunges

burpee pull up