Buy-in: 40/50 Cal Assault Bike
Then AMRAP of:
12 Deadlifts
Intermediate: 40/60 kg
RX: 50/75 kg
4 Wall Walks
16 Dumbbell Hang Clean & Jerk
Intermediate: 15/22.5 kg
RX: 17.5/25 kg
This AMRAP kicks off with a high-octane buy-in on the assault bike, setting your heart rate soaring from the start. Designed to test grit and full-body stamina, this format rewards consistency and strategic pacing. The triplet of movements that follow demand both strength and coordination, engaging the posterior chain, shoulders, and core in every round.
After completing the 40/50 calorie Assault Bike, dive into the meat of the workout: deadlifts, wall walks, and dumbbell hang clean & jerks. Deadlifts require focus on form to protect the back and maintain output across rounds. Wall walks challenge shoulder strength and stability, demanding deliberate movement and core control. The hang clean & jerks add dynamic explosiveness—be efficient with transitions and keep breathing consistent to manage fatigue.
Manage your effort on the bike—go hard but leave enough in the tank. Break deadlifts and clean & jerks into manageable sets from the start. Maintain steady pacing through wall walks to avoid burning out. This workout is about sustaining power under fatigue. Stay sharp with transitions and find a rhythm. This Deadlift workout, wall walk workout, assault bike workout, and dumbbell clean and jerk workout is designed to improve performance and endurance.
Buy-in: 40/50 Cal Assault Bike
Then AMRAP of:
12 Deadlifts
Intermediate: 40/60 kg
RX: 50/75 kg
4 Wall Walks
16 Dumbbell Hang Clean & Jerk
Intermediate: 15/22.5 kg
RX: 17.5/25 kg
This AMRAP kicks off with a high-octane buy-in on the assault bike, setting your heart rate soaring from the start. Designed to test grit and full-body stamina, this format rewards consistency and strategic pacing. The triplet of movements that follow demand both strength and coordination, engaging the posterior chain, shoulders, and core in every round.
After completing the 40/50 calorie Assault Bike, dive into the meat of the workout: deadlifts, wall walks, and dumbbell hang clean & jerks. Deadlifts require focus on form to protect the back and maintain output across rounds. Wall walks challenge shoulder strength and stability, demanding deliberate movement and core control. The hang clean & jerks add dynamic explosiveness—be efficient with transitions and keep breathing consistent to manage fatigue.
Manage your effort on the bike—go hard but leave enough in the tank. Break deadlifts and clean & jerks into manageable sets from the start. Maintain steady pacing through wall walks to avoid burning out. This workout is about sustaining power under fatigue. Stay sharp with transitions and find a rhythm. This Deadlift workout, wall walk workout, assault bike workout, and dumbbell clean and jerk workout is designed to improve performance and endurance.
20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps
Rest 2 min
6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters
Rest 2 min
16 Toes to Bar
16 Kettlebell Swings
5-10-15-20-25
Meter KB walking lunges -
Ring rows/pull ups/C2B
Hand release push ups
6 Double DB Bench press
10m Back rack walking lunges
20 Wall ball lunges
30 Single crossovers / 20 Double crossovers
80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
10 Reaction drill
Rest 1 min
80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
Rest 1 min
80 Single unders/40 Double unders
25 Air squats
20 Push ups
Total time: 20 min
600 m row
60 Wall balls 14/20 lbs
500 m row
50 KB clean -
400 m row
40 Burpees
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
30 Cal bike
25 bojumps
20 Hand release push ups/HSPU
10 burpees
1 km Bike
28 Squats with D-ball on shoulder
500m Ski erg
28 D-ball cleans
100 Double unders
28 D-ball shoulder to overhead
6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups
Rest 2 min
1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
10–20 Cal Assault Bike
10–20 Cal Ski Erg
10–20 Cal Row
50–70 Double Unders
Rest
20 DB Snatch
15 DB Thrusters
20 Toes to bar
15 m Walking OH Lunges
20 Hand Release Push ups
15 Pistol Squats
*Every 3 min: 12/15 Cal Assault bike
assault bike workout, Burpee workout, for time workout
12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
TC: 17
burpee double jump over bar workout, Deadlift workout, Hang Power Clean workout, push jerk workout, toes to bar workout
Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar
Rest 2 minutes
Repeat
assault bike workout, double under workout, EMOM workout, row workout, ski erg workout
10–20 Cal Assault Bike
10–20 Cal Ski Erg
10–20 Cal Row
50–70 Double Unders
Rest
AMRAP workout, assault bike workout, d-ball clean workout, hand-release push-up workout, handstand push-up workout, one-arm devil’s press workout
1-2-3-4-5…
D-Ball clean - lbs
HR. Push ups / HSPU
OA Devils press -
*After every round: 14/19 cal Bike
chest to bar workout, double dumbbell clean workout, farmer carry workout, pull-up workout, ring row workout, wall walk workout
2 Wall walks
10 Double DB clean -
10 ring rows/Pull ups/Chest to bar
20 m farmer walk -
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.
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!
