Double DB Hang clean Intermediate: @2x12,5/17,5 RX: @2x15/22,5
Double DB Push press
Double DB Front squats
Cal Echo Bike
This 12-minute AMRAP follows an ascending rep scheme—2, 4, 6, 8…—cycling through three dumbbell movements and an aggressive Echo bike effort. It begins light and rhythmic but becomes a serious grind as reps climb and fatigue sets in. Your shoulders, quads, and lungs will be under fire from start to finish.
Start the early rounds smooth and fast. Keep your dumbbell hang cleans efficient—no unnecessary pulls. Push press should be punchy but controlled—don’t pause overhead. Front squats demand a strong upright position and steady pace. Save energy for the Echo bike—this is where your score grows or dies. Aim for a powerful but recoverable pace and keep transitions fast.
The round of 8 is where this gets real. Break dumbbell movements early if needed—quick 4-4 or 5-3 splits. The bike should be your accelerator; push it at the end of each round but don’t redline too early. In the final 3–4 minutes, try to go unbroken and ramp your intensity. You’re racing the clock and your own grip. Expect to get deep into the round of 12—and beyond if you’ve paced it right.
Double DB Hang clean Intermediate: @2x12,5/17,5 RX: @2x15/22,5
Double DB Push press
Double DB Front squats
Cal Echo Bike
This 12-minute AMRAP follows an ascending rep scheme—2, 4, 6, 8…—cycling through three dumbbell movements and an aggressive Echo bike effort. It begins light and rhythmic but becomes a serious grind as reps climb and fatigue sets in. Your shoulders, quads, and lungs will be under fire from start to finish.
Start the early rounds smooth and fast. Keep your dumbbell hang cleans efficient—no unnecessary pulls. Push press should be punchy but controlled—don’t pause overhead. Front squats demand a strong upright position and steady pace. Save energy for the Echo bike—this is where your score grows or dies. Aim for a powerful but recoverable pace and keep transitions fast.
The round of 8 is where this gets real. Break dumbbell movements early if needed—quick 4-4 or 5-3 splits. The bike should be your accelerator; push it at the end of each round but don’t redline too early. In the final 3–4 minutes, try to go unbroken and ramp your intensity. You’re racing the clock and your own grip. Expect to get deep into the round of 12—and beyond if you’ve paced it right.
12 KB Goblet Squats
3 Rope Climbs
9 Burpee over KB
12 KB Clean & Jerk
1 Legless Rope Climb
4 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
2-4-6-8-10-12…
Ground to Overhead
Back Rack Reverse Lunges
Bar Facing Burpees
2 Wall walks/10 m. HSW
5 D-ball cleans - lbs
8 Dual KB front rack lunges-
3 min rest
2 Wall walks/10 m. HSW
5 D-ball squats- lbs
8 Dual KB snatch -
5-10-15-20…
Ring Dips
10-20-30-40…
Walking Lunges with KBs
Same rep count Pull-ups
Strict Pull-ups / Pullovers
Double DB Hang Clusters
Lateral Burpee over DB
Shuttle Runs
4-6-8-10-12…
Toes to bar
Power Snatch
OH Squats
Bar facing burpees
*After each round: 400 meter run
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
5-10-15-20-25
Meter KB walking lunges -
Ring rows/pull ups/C2B
Hand release push ups
1: 600/800 m Ski + 2 rounds Double DB DT
2: 600/800 m Row + 2 rounds Cindy
3: 600/800 m Ski + 2 rounds Double DB DT
4: 600/800 m Row + 2 rounds Cindy
6 x 1 min on / 1 min off
A:
8 Double DB Hang Clean & Jerk
Max reps Toes to bar
B:
10 Double DB Thrusters
Max reps Push ups
15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run
Rest 2 minutes
10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk
1: 6-10 Double DB Devils press -
2: 20 Double DB Front squat
3: 12-15 Hand release push ups/10-12 HSPU
4: 10-20 cal Machine (row if possible)
5: Rest
6 Burpees to Target
12/16 Cal Echo Bike
Max Reps Unbroken Wall Balls
Wall Ball Weights: @14/20 – @20/30
double dumbbell hang clean workout, double dumbbell step over workout, wall ball workout
24 High wall balls (10/11 ft @14/20 lbs)
14 Double DB Hang cleans
14 DB Step overs
Rest 1:1 between rounds
box jump workout, burpee box jump over workout, double under workout, dumbbell snatch workout, echo bike workout, line facing burpee workout
1: 3 rounds: 6 DB Snatch + 20 Double unders
2: 8 Burpee box jump overs + 8 Box Jumps + 8 Line facing Burpees
3: 20/24 Cal Echo Bike
double crossover workout, double dumbbell front squat workout, double dumbbell push press workout, row workout, single crossover workout
12/16 Cal Row
12 Double DB Push Press
12 Double DB Front Squats
40 Single Crossovers / 30 Double Crossovers
dumbbell facing burpee workout, dumbbell snatch workout, echo bike workout, row workout, ski erg workout
20 Cal Echo Bike
20 Cal Ski
20 Cal Row
Every 3 min: 14 DB Snatch + 6 DB Facing Burpees
box jump over workout, chest to bar workout, double dumbbell box step over workout, double dumbbell hang clean workout, pull-up workout, thruster workout
1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest
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!
