workout

Cycle of Climb - Crossfit Workout

4 x AMRAP 3

8/10 Cal Assault Bike
10 meter KB Front Rack Lunges – Intermediate: @12/16 | RX: @16/24
2 Rope Climbs
ME KB Clean & Jerk

Rest 2 min between AMRAPs

The Workout description

Workout Overview

“Cycle of Climb” features four 3-minute AMRAPs, each punctuated by 2 minutes of rest. It opens with a quick assault bike sprint, moves into kettlebell front rack walking lunges and rope climbs, then closes each block with a max-effort clean & jerk for reps. The challenge lies in repeatability: keep your intensity high and technique sharp across all four rounds.

Execution and Focus

Start each AMRAP with urgency but control. Get through the bike in under 30 seconds. Transition directly into smooth, upright front rack lunges — keep steps long and posture strong. Rope climbs require calm, clean footwork under fatigue. You should hit the kettlebell clean & jerks with about 45 seconds remaining; settle into a steady cadence and don’t rush sloppy reps.

Strategy and Finish

Pacing is everything. Aim to finish the bike/lunge/climb section in about 2:00–2:15 to allow time for your ME clean & jerks. Count your reps per round and try to stay consistent or build slightly. During your rest, shake out your arms and focus on recovery breathing. The final AMRAP should be your strongest — treat it like your last sprint and empty the tank on the bell.

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Cycle of Climb - Crossfit Workout

assault bike workout, kettlebell clean and jerk workout, kettlebell front rack lunge workout, rope climb workout

4 x AMRAP 3

8/10 Cal Assault Bike
10 meter KB Front Rack Lunges – Intermediate: @12/16 | RX: @16/24
2 Rope Climbs
ME KB Clean & Jerk

Rest 2 min between AMRAPs

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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assault bike workout, kettlebell clean and jerk workout, kettlebell front rack lunge workout, rope climb workout

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What is an "interval, AMRAP" workout?

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.

Why Choose an AMRAP CrossFit Workout?

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!

What kind of exercises are in this workout?

kettlebell front rack lunge
Kettlebell front rack lunges are a unilateral lower-body exercise where kettlebells are held in a front rack position throughout the lunge. In kettlebell front rack lunge workouts, this movement challenges balance, posture, and core control with each rep.
In this workout, kettlebell front rack lunges target the quads, glutes, and hamstrings while also improving shoulder stability and midline endurance. The asymmetrical load from kettlebells requires precise movement and bracing, making it ideal for building strength and functional movement capacity.
Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
rope climb
The rope climb is a classic functional fitness movement that develops upper body pulling strength, grip endurance, and core control. Frequently featured in rope climb workouts, it challenges both technique and toughness.
In this workout, rope climbs train your lats, arms, and abs, while demanding coordination and efficient footwork. Whether performed legless or with a J-hook, the rope climb builds confidence and capacity in gymnastics-style pulling.
kettlebell clean and jerk
The kettlebell clean and jerk is a powerful two-phase movement that develops full-body strength, coordination, and endurance. Common in functional fitness and kettlebell clean and jerk workouts, it combines a clean (to rack position) with an overhead jerk — all with one fluid kettlebell motion.
In this workout, the kettlebell clean and jerk trains hip drive, shoulder stability, and core control, making it perfect for building functional strength and improving work capacity. Whether performed single-arm or double, it’s a versatile and effective compound movement.