AMRAP 3
Wall balls
Rest 1 min
AMRAP 3
Clean & Jerk - @25/40 Intermediate: @30/45 RX: @35/50
Rest 1 min
Workout Overview A 15-minute CrossFit workout combining short AMRAPs of wall balls and clean & jerks. Perfect for intensity, pacing, and leg + shoulder burn. 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.
Each second counts, each rep builds resilience. Let your mindset lead when your muscles 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.
AMRAP 3
Wall balls
Rest 1 min
AMRAP 3
Clean & Jerk - @25/40 Intermediate: @30/45 RX: @35/50
Rest 1 min
Workout Overview A 15-minute CrossFit workout combining short AMRAPs of wall balls and clean & jerks. Perfect for intensity, pacing, and leg + shoulder burn. 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.
Each second counts, each rep builds resilience. Let your mindset lead when your muscles 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.
12 KB Clean & Jerks
12 KB Overhead Lunges
12/16 cal Row
40 Single Crossovers / 20 Double Crossovers
12/16 Cal Row
12 Double DB Push Press
12 Double DB Front Squats
40 Single Crossovers / 30 Double Crossovers
2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters -
8 OA devils clean -
20m Farmer Carry
9 Toes to Bar
6 Front Squats
Rest 3 min
6 Power Cleans
9 Cal Assault Bike
20 Single Crossovers
5-10-15-20-25
Meter KB walking lunges -
Ring rows/pull ups/C2B
Hand release push ups
30 Cal bike
25 bojumps
20 Hand release push ups/HSPU
10 burpees
3 Squat cleans
6 Bar facing burpees
Rest 1 min
6 DB Snatch
9 Push-ups
Rest 1 min
9 Toes to bar
12 Wall balls
Rest 2 min
20 m Sandbag Bear Hug Carry
20 Wall Balls
8 Sandbag Cleans
3 Wall walks
1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest
12 cal Ski erg
12 Double DB hang power clean -
2 min rest
3-6-9-12-15….
One arm devils press -
GHD sit ups
6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -
20 m Sandbag Bear Hug Carry
20 Wall Balls
8 Sandbag Cleans
3 Wall walks
20 Bostep overs -
8 Clean & Jerk -
20 Single leg V-ups
8 Burpee over bar
burpee to target workout, for time workout, jumping goblet squat workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout, wall ball workout
21-15-9
Knee raises/knees to elbows/T2B
Burpees to target
21-15-9
Wall ball lbs
Cal row
21-15-9
Jumping Goblet squats -
Cal Row
TC: 21
knees to elbows workout, running workout, toes to bar workout, wall ball workout
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
TC: 18
AMRAP workout, double kettlebell clean workout, double kettlebell deadlift workout, double kettlebell front squat workout, double kettlebell push press workout, double kettlebell snatch workout, double kettlebell swing workout, v-up workout
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
bar facing burpee workout, dumbbell snatch workout, push-up workout, squat clean workout, toes to bar workout, wall ball workout
3 Squat cleans
6 Bar facing burpees
Rest 1 min
6 DB Snatch
9 Push-ups
Rest 1 min
9 Toes to bar
12 Wall balls
Rest 2 min
AMRAP workout, chest to bar workout, hand-release push-up workout, kettlebell walking lunge workout, pull-up workout, ring row workout
5-10-15-20-25
Meter KB walking lunges -
Ring rows/pull ups/C2B
Hand release push ups
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!
