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D-Ball Decimator - Crossfit Workout

AMRAP 24

1 km Bike
28 Squats w. D-ball on Shoulder – Intermediate: @30/40 | RX: @40/50 lbs
500m Ski erg
28 D-ball Cleans
100 Double Unders
28 D-ball Shoulder to Overhead

The Workout description

Workout Overview

“D-Ball Decimator” is a 24-minute AMRAP that grinds through functional odd-object work, cardio ergs, and high-skill jump rope. Each round starts with a 1 km bike, followed by weighted squats with a D-ball on your shoulder, a 500m ski, D-ball cleans, double unders, and finishes with D-ball shoulder-to-overhead reps. The diversity of movements demands stamina, grip strength, midline control, and cardio efficiency. This isn’t a sprint—it’s a bruising test of pacing, breathing, and guts.

Execution and Focus

Start each round with smooth output on the bike—get your heart rate up but don’t redline. The D-ball squats should be done with solid bracing and upright posture—switch shoulders halfway through if needed. On the ski, focus on rhythm and full-body coordination. For D-ball cleans, commit to explosive hips and get under the load quickly. Double unders should feel like a mental reset—relaxed wrists, soft landings. The D-ball shoulder-to-overhead is where form breaks down—dip and drive with control, keeping the ball close to the body.

Strategy and Finish

Pacing is everything. Break D-ball work early and often if needed. Don’t try to fly through the jump rope or you’ll spike your heart rate before the final overheads. Most athletes will finish 1–2 rounds plus extra. Breathe, brace, and keep moving. Your round time consistency will define your success.

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D-Ball Decimator - Crossfit Workout

bike erg workout, d-ball clean workout, d-ball shoulder to overhead workout, d-ball squat workout, double under workout, ski erg workout

AMRAP 24

1 km Bike
28 Squats w. D-ball on Shoulder – Intermediate: @30/40 | RX: @40/50 lbs
500m Ski erg
28 D-ball Cleans
100 Double Unders
28 D-ball Shoulder to Overhead

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

The Kettlebell Catastrophe

AMRAP 12

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

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Overhead Grind

2 x AMRAP 6

6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups

Rest 2 min

The All-14 Special

AMRAP 14

14 DB snatch -
14 DB squats -
14 Ab-mat situps
14 Wall balls 10/14 lbs
14 HR. push ups / Handstand push ups

Buried in Ball & Bike

AMRAP 18

1-2-3-4-5…
D-Ball clean - lbs
HR. Push ups / HSPU
OA Devils press -

*After every round: 14/19 cal Bike

Ladder of Fire

AMRAP 13

3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees

Shuttle Smash

AMRAP 18

30 Toes to Bar
20 Double DB Devil’s Cleans
30 KB Snatch
20 Double DB Front Rack Squats

Every 2 min: 4 Shuttle Runs (start with shuttle runs)

Kettlebell Kombat

AMRAP 14

12 KB Snatch -
12 Ring rows/pull ups/chest to bar
12 Burpee KB deadlift -
12 Double KB Front rack lunges

Ramp Rounds

AMRAP 12

2-4-6-8-10-12…
Ground to Overhead
Back Rack Reverse Lunges
Bar Facing Burpees

Ascending Trials

AMRAP 8

1-2-3-4…
Burpee ring pull up / Ring muscle up
Wall walk
100-200-300-400… m Bike erg

Rest 2 min

AMRAP 8

5-10-15-20…
Toes to rings
Double DB step ups
Burpee box jumps

Open 17.2

AMRAP 12

2 rounds of:
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans -

Then, 2 rounds of:
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans -

Workouts with simliar Tags

bike erg workout, d-ball clean workout, d-ball shoulder to overhead workout, d-ball squat workout, double under workout, ski erg workout

Engine Split

5 min on / 2 min off x 4

A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch

B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs

Cleans & Cals

AMRAP 16

12 cal row
8 DB hang cleans -
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders

Devil’s Burnout

5 rounds for time

8 Double DB Devils press
4 Burpee chest to bar / Burpee bar muscle up
12/15 cal Ski erg
20 m Double DB farmer lunges
TC: 30

Crossover Cascade

AMRAP 6

12 KB Swings
12 Toes To bar
12/15 Cal Ski erg
60 Single Crossovers / 30 Double Crossovers

Rest 2 min

AMRAP 4

10 Toes To bar
10/12 Cal Ski erg
50 Single Crossovers / 25 Double Crossovers

Rest 2 min

AMRAP 2

8/10 Cal Ski erg
40 Single Crossovers / 20 Double Crossovers

Bells & Burpees

4 Rounds for Time

10 meter Double KB Front Rack Walking Lunges
12 Double KB Russian Swings
10 Burpee Pull-Ups
15/18 Cal Ski Erg

TC: 19

EMOM workout

Press, Jump, Swing

Devils press workout, double under workout, dumbbell thruster workout, toes to bar workout

EMOM 5

4 Devils Press + 6 DB Thrusters

Rest 3 min

EMOM 5

30 Double unders + 6 Toes to bar

Try it

for time workout

Frost Burn

bar facing burpee workout, Deadlift workout, running workout, ski erg workout

3 Rounds

24/30 cal Ski
16 Deadlifts
400 meter Run
14 Bar facing burpees

Rest 2 minutes

Try it

on-off workout

Watt the Hell

assault bike workout, bike erg workout, Burpee workout, row workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout

3 ON/1 OFF

1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski (Do a burpee, then jump up onto the ski machine)

Try it

for time workout

Ski, Skip, Shoulder Smash

double under workout, for time workout, front rack reverse lunge workout, push press workout, single under workout, ski erg workout

4 Rounds for time

200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders

TC: 16

Try it

for time workout

Overhead and Under Pressure

bike erg workout, box jump over workout, dumbbell overhead squat workout, pull-up workout, ring row workout, ski erg workout

For time

Buy in: 500 m ski

4 rounds:

10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

Try it

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?

d-ball shoulder to overhead
D-ball shoulder to overhead is a strongman-style lift where the athlete drives a heavy medicine ball from the shoulder to full overhead lockout. Common in d-ball shoulder to overhead workouts, this movement blends brute strength with explosive power in a non-traditional object format.
In this workout, d-ball shoulder to overhead trains shoulder drive, core stability, and hip-leg coordination. The odd shape of the D-ball challenges grip and posture while reinforcing raw overhead strength—making it perfect for building functional power and work capacity.
d-ball clean
The D-ball clean is a functional strongman-style lift where an athlete lifts a heavy medicine ball from the ground to the shoulder. Frequently seen in D-ball clean workouts, this movement emphasizes brute strength, hip extension, and full-body coordination.
In this workout, D-ball cleans develop posterior chain power, grip strength, and explosive movement mechanics. The awkward nature of the D-ball builds raw, functional strength, making it an ideal tool for athletes looking to add variety and grit to their training.
d-ball squat
D-ball squats are a loaded squat variation performed while holding a heavy medicine ball in a bear hug or front carry position. A common feature in D-ball squat workouts, this movement demands core stability, posture control, and leg strength under awkward loading.
In this workout, D-ball squats engage the glutes, quads, and hamstrings while heavily taxing the core and upper back. The non-traditional load encourages better bracing and reinforces strong squat mechanics, making it a great choice for functional strength training.
Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
Ski Erg
The SkiErg is a low-impact, high-intensity cardio machine that simulates double-pole skiing. It’s a favorite in many SkiErg workouts for building aerobic capacity, upper body endurance, and total-body coordination.
In this workout, the SkiErg targets your lats, core, triceps, and legs, offering a unique way to train both power and pacing. Whether you're sprinting for calories or grinding out meters, the SkiErg delivers a serious conditioning challenge without stressing the joints.
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.