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.
6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges –
12 DB Shoulders to overhead
Rest 3 min
12 Power Snatch – Intermediate: 30/45 RX: 35/50
12 Sumo deadlift high pull
18 V-ups
18 Bojumps
30 Double Unders
13 Box Jump Overs
13 DB Snatch (Right Arm)
13 DB Snatch (Left Arm)
13 Sit-Ups
Strict Pull-ups / Pullovers
Double DB Hang Clusters
Lateral Burpee over DB
Shuttle Runs
20m Farmer Carry
9 Toes to Bar
6 Front Squats
Rest 3 min
6 Power Cleans
9 Cal Assault Bike
20 Single Crossovers
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
1: 10/15 cal row
2: AMRAP: 4 Hang power clean + 4 Shoulders to overhead –
3: 24 alternating V-ups
4: AMRAP: 5 Ring rows/Pull ups/Chest to bar + 5 Pushups + 5 Air squats
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
30 Toes to Bar
20 Double DB Devil’s Cleans
30 KB Snatch
20 Double DB Front Rack Squats
Every 2 min: 4 Shuttle Runs (start with shuttle runs)
3-6-9-6-3
Strict HSPU / Wall Facing HSPU
Burpee DB Step-ups
20-40-60
Double Unders
Jumping Squats
Max D-ball Cleans
2 Wall walks
4 Shuttle run
6 Squat cleans –
8 Knee raises/knees to elbows/T2B
10 Deadlift –
Double DB snatch
Cal Assault bike
Double DB front squat
Push ups
TC: 17
10/13 Cal Assault Bike
12 Pistol Squats
10/13 Cal Ski Erg
12 Handstand Push-Ups
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
1: 8–12 Box Step Overs
2: 3 Wall Walks
Rest 2 min
1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts
Rest 2 min before next round
burpee over bar workout, Deadlift workout, EMOM workout, shuttle run workout, v-up workout
1: 10-15 Deadlift –
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs
air squat workout, AMRAP workout, pull-up workout, push-up workout
5 Pull-Ups
10 Push-Ups
15 Air Squats
box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout
11 Deadlift –
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans –
11 Ring rows/Pull ups
11 Bojumps
11 Jerks –
TC: 18
bar facing burpee workout, chest to bar workout, cluster workout, front squat workout, power clean workout, pull-up workout, wall walk workout
21 Bar Facing Burpees
Max Reps Front Squats
Rest 2 min
35 Pull-Ups / Chest to Bar
Max Reps Power Cleans
Rest 2 min
7 Wall Walks
Max Reps Clusters
dumbbell snatch workout, ghd sit-up workout, pull-up workout, wall walk workout
80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks
TC: 15
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!
