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DB Spiral - Crossfit Workout

AMRAP 13

3-5-7-9-11-13…
DB Snatch Intermediate: @17,5/25 | RX: @20/30
DB Hang Clean
DB Shoulder to overhead
DB Box step overs

The Workout description

Workout Overview

“DB Spiral” is a 13-minute AMRAP that cycles through four dumbbell movements with ascending reps: 3-5-7-9-11-13, and beyond. You’ll move through single-arm DB snatches, hang cleans, shoulder-to-overhead reps, and finish each round with DB box step overs. Each round increases in total volume, testing your stamina, grip, and coordination under building fatigue.

Execution and Focus

The early rounds should be fast and clean. Use efficient technique on the snatch, then move into smooth DB hang cleans—either alternating or cycling one arm at a time. Shoulder to overhead can be push press or push jerk depending on fatigue level. Finish each round with deliberate box step overs, controlling pace and transitions. As reps increase, maintain form and manage breathing to stay consistent.

Strategy and Finish

This workout is won by pacing and transition efficiency. Don’t rush the early rounds—build a rhythm. As the rep counts climb, break up movements if needed, but minimize rest. Grip will be tested most by the cleans and step overs—so shake out when needed and push when you’ve got energy. Log your score as total reps completed. Stay steady and stay moving.

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DB Spiral - Crossfit Workout

dumbbell box step over workout, dumbbell hang clean workout, dumbbell shoulder to overhead workout, dumbbell snatch workout

AMRAP 13

3-5-7-9-11-13…
DB Snatch Intermediate: @17,5/25 | RX: @20/30
DB Hang Clean
DB Shoulder to overhead
DB Box step overs

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "AMRAP" format

Wallball Wonderland

AMRAP 12

12 ring rows/pull ups
20 DB reverse lunges -
8 Hand release push ups/HSPU
20 Wall balls lbs

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

One-Legged Nightmare

AMRAP 10

10 Alternating Pistol Squats on bench or boalternating pistols
15 AB-Mat sit ups
6 Burpee bojump overs

Climb and Crush

AMRAP 17

12 KB Goblet Squats
3 Rope Climbs
9 Burpee over KB
12 KB Clean & Jerk
1 Legless Rope Climb
4 Wall Walks

Three-Way Mirror

AMRAP 3 x 3 blocks

1: 22 Alt DB Snatch, 12 A-jumps, Max Pull ups / C2B
2: 16 OA DB Thrusters, 14 GHD sit ups, Max meter Wall walks / HSW
3: 16 OA DB OH Squats, 14 DB Bench Press, Max Toes to bar
Repeat after 2 min rest

9 Crimes

AMRAP 16

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

High Swing Hustle

AMRAP 15

15 KB Swings
15 High Box Jump Overs (24/30 inch)
15 Toes to Bar

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

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

Up, Up, and Oh No

AMRAP 15

2-4-6-8-10…

Knee raises/knees to elbows/T2B
Bojumps
DB Thrusters -

Step It Up

AMRAP 12

3 Wall walks/10 m handstand walk
8 KB snatch (left arm) -
8 KB snatch (right arm)
12 KB goblet step ups

Workouts with simliar Tags

dumbbell box step over workout, dumbbell hang clean workout, dumbbell shoulder to overhead workout, dumbbell snatch workout

The DB Double Feature

For time 5 rounds

8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar

Rest 2 min

For time 5 rounds

10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB

TC: 23

Push, Lunge, Run, Repeat

4 Rounds

15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run

Rest 2 minutes

4 Rounds

10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk

Fourteen & Furious

AMRAP 14

500 m bike
14 Alt. DB snatch -
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups

Overhead & Over It

2 rounds

400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs

TC: 25

The Fourfold Grind

For Time – 4 Rounds

3 Wall Walks
400m Run
5 Power Cleans
18 DB Box Step Overs

AMRAP workout

Complexity Layers

bar facing burpee workout, dumbbell snatch workout, push-up workout, squat clean workout, toes to bar workout, wall ball workout

2 Rounds of:

AMRAP 3

3 Squat cleans
6 Bar facing burpees

Rest 1 min

AMRAP 3

6 DB Snatch
9 Push-ups

Rest 1 min

AMRAP 3

9 Toes to bar
12 Wall balls

Rest 2 min

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EMOM workout

Triple Threat Engine

air squat workout, box jump over workout, double under workout, dumbbell snatch workout

E3MOM 15

50 Double unders
20 Air squats
16 Alternating DB snatch
16 Box jump overs

Try it

for time workout

Spoke & Fire

bike erg workout, dumbbell snatch workout, handstand push-up workout, standing bike workout

4 Rounds for time

500/600 meter bike erg
21 Alt. DB Snatch
11 HSPU
350/400 meter standing bike erg

Rest 1 min

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AMRAP workout

Three-Way Mirror

a-jump workout, chest to bar workout, dumbbell bench press workout, dumbbell snatch workout, ghd sit-up workout, handstand walk workout, one arm dumbbell overhead squat workout, one arm dumbbell thruster workout, pull-up workout, toes to bar workout, wall walk workout

AMRAP 3 x 3 blocks

1: 22 Alt DB Snatch, 12 A-jumps, Max Pull ups / C2B
2: 16 OA DB Thrusters, 14 GHD sit ups, Max meter Wall walks / HSW
3: 16 OA DB OH Squats, 14 DB Bench Press, Max Toes to bar
Repeat after 2 min rest

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AMRAP workout

AMRAP A/B/Cry

abmat sit-up workout, box jump over workout, double dumbbell deadlift workout, dumbbell clean workout, dumbbell snatch workout, knee raises workout, knees to elbows workout, push-up workout, toes to bar workout

4 AMRAP 3

A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift -
6 Double DB cleans
6 Push ups

1 min pause

B: AMRAP 3
8 Bojump overs
8 Alternating DB snatch - intermediate:
8 DB OH lunges
8 Sit ups

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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?

dumbbell snatch
The dumbbell snatch is a powerful, full-body movement that builds explosiveness, coordination, and core strength. Commonly used in CrossFit, a dumbbell snatch workout challenges both strength and endurance while training one side of the body at a time.
In this workout, dumbbell snatches help increase intensity, improve unilateral balance, and add variety to your training. Whether you're a beginner or advanced athlete, the dumbbell snatch workout format can be easily scaled and is highly effective for total-body conditioning.
dumbbell box step over
Dumbbell box step-overs are a unilateral lower-body movement performed by stepping over a box while holding dumbbells—either at the sides or in a front rack. In dumbbell box step over workouts, this exercise builds strength, coordination, and controlled movement under load.
In this workout, dumbbell box step-overs target the glutes, quads, and core while reinforcing posture and balance. The elevated step demands stability and leg drive, making this a functional choice for developing lower-body strength and improving real-world movement capacity.
dumbbell hang clean
The dumbbell hang clean is a powerful, full-body movement that develops hip drive, coordination, and upper-body strength. Starting from the hang position (above the knees), it’s a staple in many dumbbell hang clean workouts for building explosiveness and control.
In this workout, dumbbell hang cleans challenge your grip, timing, and balance, while training each side of the body independently. Whether performed single-arm or with two dumbbells, the dumbbell hang clean is a versatile addition to any strength or conditioning session.
dumbbell shoulder to overhead
Dumbbell shoulder to overhead refers to any movement that takes the dumbbells from the shoulders to full lockout overhead—such as a strict press, push press, or push jerk. A staple in dumbbell shoulder to overhead workouts, this movement builds upper-body strength and stability under load.
In this workout, dumbbell shoulder to overhead develops shoulder endurance, triceps strength, and core control. The independent loading of each arm challenges balance and muscular symmetry, while allowing for scalable progressions. It’s a go-to for building overhead capacity in both strength and conditioning settings.