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Cycle Storm - Crossfit Workout

AMRAP 14

4 (Banded) Bar Muscle-ups

14 Box Jump Overs

14 Cal Bike

14 Burpee to Target

14 Double Dumbbell Power Clean - Intermediate: @2x15/22.5 kg RX: @2x17.5/25 kg

The Workout description

Workout Overview

This 14-minute AMRAP blends gymnastics, cardio, and weightlifting into a highly varied and challenging format. The workout cycles through upper-body pulling, jumping, biking, and full-body lifting for rounds that accumulate quickly but demand consistency. Each movement requires its own tempo and strategy, making this AMRAP as much about transitions and efficiency as it is about power output.

Execution and Focus

Start strong with 4 bar muscle-ups or banded variations, focusing on controlled movement and efficient kip swings. Transition immediately into the box jump overs—move quickly, but stay low and deliberate. The 14-calorie bike is your opportunity to push the pace and elevate your heart rate, while the burpees to target demand rhythm and mental grit. Finally, the double dumbbell power cleans test your posterior chain and grip—choose a weight you can cycle efficiently but powerfully.

Strategy and Finish

Keep your transitions tight and avoid wasting time between movements. Stay calm on the bar and smooth through the jump overs. Push hard on the bike but leave enough in the tank for the cleans and burpees. This bar muscle up workout, box jump workout, bike erg workout, Burpee workout, dumbbell clean workout, and AMRAP workout is designed to maximize output, elevate your engine, and test your movement consistency under fatigue.

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Cycle Storm - Crossfit Workout

AMRAP workout, bar muscle up workout, bike erg workout, box jump workout, Burpee workout, dumbbell clean workout

AMRAP 14

4 (Banded) Bar Muscle-ups

14 Box Jump Overs

14 Cal Bike

14 Burpee to Target

14 Double Dumbbell Power Clean - Intermediate: @2x15/22.5 kg RX: @2x17.5/25 kg

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "AMRAP" format

Endless Engine

AMRAP 28

600 m Standing Bike
50 Walking Lunges
400 m Run
30 Double Unders
20 Sit-ups
10 Burpees to Target

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Wall Ball Step AMRAPs

AMRAP 15

AMRAP 15 Cal Row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15 Cal Assault Bike (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs

The Hang & Bang

AMRAP 20

16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks - Intermediate: 15/22,5 RX:
22/28 cal row

Devil in the Details

AMRAP 14

8 Double DB Devils press
10 Double DB Box Step overs
12/15 Cal Echo Bike
14 Wall Balls

9 Crimes

AMRAP 16

9 Toes to rings
9 Power cleans -
9 Thrusters
9 Burpee to target (rings)

The Four Block Grinder

4 x AMRAP 4

AMRAP 4
10 DB Clean & Jerks
4 Shuttle runs
10 Box jumps

Rest 2 min

AMRAP 4

12 Sit-ups
9 KB Swings
12 Push-ups

Rest 2 min and repeat

Sandstorm Cycle

AMRAP 10

12 D-Ball Cleans
15 Meter D-Ball Bear Hug Carry
5 Shuttle Runs

Rest 2 min

E2MOM 8

1: 6 Bar Facing Burpees + 6 Front Squats + 6 Hang Power Clusters
2: 6 Hang Power Clusters + 6 Front Squats + 6 Bar Facing Burpees

Pull and Burn

AMRAP 14

15/19 cal Bike erg
12 Hang power clean
9 Shoulder to overhead
6 Burpee pull ups
60 Double unders

Trifecta Takedown

AMRAP 6

20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps

Rest 2 min

AMRAP 6

6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters

Rest 2 min

AMRAP 6

16 Toes to Bar
16 Kettlebell Swings

Dead Legs, Fried Shoulders

AMRAP 12

2 Wall walks
4 Shuttle run
6 Squat cleans -
8 Knee raises/knees to elbows/T2B
10 Deadlift -

Workouts with simliar Tags

AMRAP workout, bar muscle up workout, bike erg workout, box jump workout, Burpee workout, dumbbell clean workout

Ball of Doom

AMRAP 10

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

Split Session

EMOM 8

1: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats

Rest 4 min

EMOM 6

8/10 Cal Row
1 Clean & Jerk

Snatch Me Outside

EM4OM 16

12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -

The Walk of Shame

10 rounds

2 wall walk
10 Double DB clean -
20 m farmer walk -

TC: 18

Ladder of the Rig

For Time – 5 Rounds

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

Interval workout

Twin Turmoil

box jump over workout, box jump workout, Devils press workout, double dumbbell clean workout, double dumbbell hang squat clean workout, dumbbell snatch workout

AMRAP 6

9 DB Snatch
12 Double DB Cleans
15 Box Jumps

Rest 3 min

AMRAP 6

6 Devils Press
9 Double DB Hang Squat Cleans
12 Box Jump overs

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EMOM workout

Throttle Zone

bike erg workout, Burpee workout, row workout, shuttle run workout

EMOM 8

1: 15/20 cal Bike erg
2: 10 Shuttle runs

Rest 3 min

EMOM 8

1: 13/17 cal row
2: 13 Burpees

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AMRAP workout

One Arm, One Mission

AMRAP workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, rope climb workout, rope pull workout, ski erg workout

AMRAP 15

12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs

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EMOM workout

Five Minutes of Fury

assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout

EMOM 20

1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls

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for time workout

Erg All Day

bike erg workout, for time workout, row workout, ski erg workout

3 Rounds for time

250 m Ski erg
500 m Row
1000 m bike erg

Rest 2 min between rounds

TC: 23

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What is an "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?

Burpee
The burpee is a simple, full-body movement that combines a squat, plank, and jump into one explosive exercise. It’s a staple in nearly every burpee workout thanks to its ability to build cardio endurance, coordination, and mental toughness — fast.
In this workout, burpees spike your heart rate, challenge your engine, and require no equipment. Whether you're doing them over a bar, onto a target, or just flat out, burpees are a true test of grit and conditioning.
Box jump
The box jump is a plyometric movement that builds explosive power, coordination, and lower body strength. It’s a key component in many high-intensity box jump workouts, often used to develop speed, agility, and stamina.
In this workout, box jumps challenge your legs, core, and cardiovascular system, while also training quick reaction and balance. Whether performed at a moderate pace or in sprint intervals, the box jump is a powerful tool for improving athletic performance.
bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.
dumbbell clean
The dumbbell clean is a powerful movement that develops explosiveness, coordination, and full-body strength, using one or two dumbbells. Common in functional fitness and dumbbell clean workouts, it trains hip extension, pulling power, and control from the ground to the shoulders.
In this workout, dumbbell cleans challenge your grip, timing, and endurance, while offering a versatile alternative to barbell lifting. Whether performed single-arm or double-arm, the dumbbell clean is ideal for building functional strength and conditioning.
bar muscle up
The bar muscle-up is a high-skill gymnastics movement that combines a powerful pull-up with a dip, taking you from below the bar to above it in one fluid motion. A highlight of many bar muscle up workouts, it demands upper body strength, timing, and core control.
In this workout, bar muscle-ups challenge your grip, pulling power, and technique—making them a true test of gymnastic capacity. Whether strict or kipping, the bar muscle-up is a milestone movement in CrossFit and functional fitness.