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
“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.
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.
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.
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
“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.
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.
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.
4-8-12-16-20…
Double DB deadlifts
Double DB hang power cleans
Toes to bar
A-jumps
20m Farmer Carry
9 Toes to Bar
6 Front Squats
Rest 3 min
6 Power Cleans
9 Cal Assault Bike
20 Single Crossovers
1: 10/15 cal row
2: AMRAP: 4 Hang power clean + 4 Shoulders to overhead -
3: 24 alternating V-ups
4: AMRAP: 5 Ring rows/Pull ups/Chest to bar + 5 Pushups + 5 Air squats
1-2-3-4-5-6…
Power Snatch
Burpee Pull-Up / Bar Muscle-Up
Rest 2 min
1-2-3-4-5-6…
Devil’s Clean
No Touch Box Jump Over
12 KB Swings
12 Toes To bar
12/15 Cal Ski erg
60 Single Crossovers / 30 Double Crossovers
Rest 2 min
10 Toes To bar
10/12 Cal Ski erg
50 Single Crossovers / 25 Double Crossovers
Rest 2 min
8/10 Cal Ski erg
40 Single Crossovers / 20 Double Crossovers
10 Thrusters -
10 HR. push ups / HSPU
100 Single unders/75 Double unders
Rest 30 sec
Buy in: 1 km run
16 Toes to bar
12 Double KB Clean & Jerk
12 Double KB Front Rack Lunges
16 V-ups
12 Pull ups
12 Line facing Burpees
15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft
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
12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges
1: Cal roning
2: Alt. V-ups
3: DB hang snatch -
4: Cal assault bike
5: Pause
8 Hang clusters
8 Burpee double jump over bar
3 Rope climbs
18 Toes to bar
18 Alt. DB Snatch
burpee over dumbbell workout, dumbbell clean workout, dumbbell snatch workout, for time workout, knee raises workout, knees to elbows workout, lateral jump over dumbbell workout, pistol squat on bench workout, toes to bar workout
8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar
Rest 2 min
10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB
TC: 23
assault bike workout, dumbbell overhead walking lunge workout, dumbbell snatch workout, dumbbell thruster workout, hand-release push-up workout, pistol squat workout, toes to bar workout
20 DB Snatch
15 DB Thrusters
20 Toes to bar
15 m Walking OH Lunges
20 Hand Release Push ups
15 Pistol Squats
*Every 3 min: 12/15 Cal Assault bike
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
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
back rack reverse lunge workout, box jump workout, clean and jerk workout, dumbbell snatch workout, push-up workout
12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges
burpee over dumbbell workout, double under workout, dumbbell snatch workout, EMOM workout, ghd sit-up workout
1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups
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!
