AMRAP 3
Wall balls
Rest 1 min
AMRAP 3
Clean & Jerk - @25/40 Intermediate: @30/45 RX: @35/50
Rest 1 min
“4 x AMRAP 3 – Explode, Rest, Repeat”
This workout alternates between two high-volume movements, challenging your pacing and power output in short 3-minute sprints. You’ll rotate between wall balls and clean & jerks, with built-in 1-minute rest to recover just enough to send it again.
AMRAP 3 of Wall Balls
Rest 1 min
AMRAP 3 of Clean & Jerk @25/40 kg (Intermediate: 30/45 | RX: 35/50 kg)
Rest 1 min
Repeat the entire cycle for a total of 15 minutes
Push hard in each AMRAP without redlining too early. The key is consistency across rounds while managing fatigue.
abmat sit-up workout, burpee over rower workout, emom crossfit workout, rowing workout
AMRAP 16
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
Burpee workout, crossfit amrap workout, double dumbbell deadlift workout, double dumbbell snatch workout, dumbbell conditioning workout, dumbbell crossfit workout, grip strength workout
AMRAP 6
10 Double DB snatch
10 Double DB deadlift
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
AMRAP workout, dumbbell hang clean and jerk workout, row workout, toes to bar workout
AMRAP 20
16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks
22/28 cal row
dumbbell reverse lunge workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout, wall ball workout
AMRAP 12
12 ring rows/pull ups
20 DB reverse lunges
8 Hand release push ups/HSPU
20 Wall balls @14/20 lbs
crossfit for time workout, crossfit ladder workout, full body crossfit workout, high intensity crossfit wod, kettlebell swing workout, thruster workout, wall ball workout
AMRAP 6
3-6-9-12…
Barbell thrusters
Wallballs @14/20 lbs
KB swings
2 min pause
For time
25 Barbell thrusters
35 Wallballs @14/20 lbs
45 KB swings
dumbbell reverse lunge workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout, wall ball workout
AMRAP 12
12 ring rows/pull ups
20 DB reverse lunges
8 Hand release push ups/HSPU
20 Wall balls @14/20 lbs
knees to elbows workout, running workout, toes to bar workout, wall ball workout
For time
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
AMRAP workout, dumbbell clean and jerk workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout
AMRAP 20
8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks
14/12 cal row
assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout
EMOM 20
1: 10-18 Box jumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
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!
