1-2-3-4-5… Strict Pull-ups / Pullovers
2-4-6-8-10… Double DB Hang Clusters Intermediate: @2x15/22,5 RX: @2x17,5/25
2-4-6-8-10… Lateral Burpee over DB
2-4-6-8-10… Shuttle Runs
This AMRAP pushes your capacity with an escalating ladder of strict pulling, compound dumbbell work, and explosive movement. The first rep scheme climbs by 1s with strict pull-ups or pullovers, while the remaining exercises increase by 2s. It’s a slow burn that turns into a lung-and-grip meltdown.
Start under control on the strict pull-ups or pullovers—don’t redline early or grip will be gone by round 3. The double DB hang clusters are heavy and dense—brace tight, cycle with rhythm. Burpees over the DBs should stay consistent—don’t sprint them. Shuttle runs build breathing pressure and reset your rhythm. Every movement builds volume—find your flow and keep transitions short.
The key to success is pacing. Plan quick breaks for strict pull-ups as the ladder grows. Try to go unbroken on clusters until round 5, then break into 2–3 sets. The burpees and shuttles should stay at a manageable intensity—recover without stalling. Grip, lungs, and heart rate will all rise in the final 5 minutes—hang on and push into the next rep tier before time expires. High-level athletes may reach the 8–10 rep range. Push smart, finish strong.
1-2-3-4-5… Strict Pull-ups / Pullovers
2-4-6-8-10… Double DB Hang Clusters Intermediate: @2x15/22,5 RX: @2x17,5/25
2-4-6-8-10… Lateral Burpee over DB
2-4-6-8-10… Shuttle Runs
This AMRAP pushes your capacity with an escalating ladder of strict pulling, compound dumbbell work, and explosive movement. The first rep scheme climbs by 1s with strict pull-ups or pullovers, while the remaining exercises increase by 2s. It’s a slow burn that turns into a lung-and-grip meltdown.
Start under control on the strict pull-ups or pullovers—don’t redline early or grip will be gone by round 3. The double DB hang clusters are heavy and dense—brace tight, cycle with rhythm. Burpees over the DBs should stay consistent—don’t sprint them. Shuttle runs build breathing pressure and reset your rhythm. Every movement builds volume—find your flow and keep transitions short.
The key to success is pacing. Plan quick breaks for strict pull-ups as the ladder grows. Try to go unbroken on clusters until round 5, then break into 2–3 sets. The burpees and shuttles should stay at a manageable intensity—recover without stalling. Grip, lungs, and heart rate will all rise in the final 5 minutes—hang on and push into the next rep tier before time expires. High-level athletes may reach the 8–10 rep range. Push smart, finish strong.
30 Double Unders
13 Box Jump Overs
13 DB Snatch (Right Arm)
13 DB Snatch (Left Arm)
13 Sit-Ups
2-4-6-8-10-12…
Ground to Overhead
Back Rack Reverse Lunges
Bar Facing Burpees
20 m Sandbag Bear Hug Carry
20 Wall Balls
8 Sandbag Cleans
3 Wall walks
12 Deadlifts
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
Rest 2 min
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
Rest 2 min
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
9 Burpee Pull-ups
10m Handstand Walk / Walk Over Ramp
10m KB Walking Lunges (Farmer Hold)
75 Single unders/50 double unders
14 KB snatch -
24 Wallballs lbs
24 Russian twist with wallball lbs
14 DB step ups -
14 DB clean & jerk -
3-6-9-12-15…
DB Bench Press
Double DB Squat Cleans
Wall Balls
60 Double Unders after each round
The workout
6 Double DB deadlift -
6 Double DB cleans
6 Push ups
Rest 1 min
8 Bojump overs
8 Alternating DB snatch -
8 DB OH lunges
Rest 1 min
15/20 Cal Bike erg
7 Ground to overhead
21/15/9/6/3 Toes to bar → Pull ups → Chest to Bar → Bar muscle Up → Pull overs
7 Bar facing burpees
TC: 19
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
AMRAP 4
10 DB Clean & Jerks
4 Shuttle runs
10 Box jumps
Rest 2 min
12 Sit-ups
9 KB Swings
12 Push-ups
Rest 2 min and repeat
bike erg workout, Burpee workout, row workout, shuttle run workout
1: 15/20 cal Bike erg
2: 10 Shuttle runs
Rest 3 min
1: 13/17 cal row
2: 13 Burpees
row workout, shuttle run workout, toes to bar workout
Buy in: 20/25 Cal Row
3 Rounds: 4 Shuttle Runs + 12 Toes to bar
Buy out: 20/25 Cal Row
Rest 2 min and repeat
TC: 15
power snatch workout, strict pull-up workout, wall ball workout
1 Power Snatch
2 Strict Pull ups
5 Wall balls
clean workout, shuttle run workout, single crossover workout, wall walk workout
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
bar facing burpee workout, burpee pull-up workout, shuttle run workout, ski erg workout, thruster workout, toes to bar workout
2 Thrusters
4 Bar facing Burpees
6 Toes to bar
Into
3 Rounds
7 Shuttle Runs
7 Burpee pull ups
14/19 Cal Ski erg
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!
