8 Double DB Devils press Intermediate: @2x12,5/17,5 RX: @2x15/22,5
10 Double DB Box Step overs
12/15 Cal Echo Bike
14 Wall Balls
This 14-minute AMRAP pushes you through a loop of four movements that challenge every part of your body. From powerful floor-to-overhead movement in the devils press, to steady box step overs, explosive conditioning on the echo bike, and high-rep wall balls to finish each round—it’s a non-stop grind built for consistent effort under fatigue.
Devils presses set the tone—go unbroken if you can in early rounds, using smooth and snappy mechanics. Stay low and deliberate on the box step overs; don't rush transitions or lose footing. The echo bike demands intensity—push for calories without blowing up. Finish the round with wall balls, focusing on hitting target height and full depth every time. Breathe through the squats and aim for steady unbroken reps here to keep momentum.
Break each movement smartly and early if needed—this isn’t about sprinting one round, but surviving for 14 minutes at a consistent pace. Keep transitions sharp, and use the wall balls as your breathing movement while mentally preparing for the next loop. Track your rounds and push hard in the final 2–3 minutes. Grip, lungs, and legs will all be tested—embrace the discomfort and find your pace early.
8 Double DB Devils press Intermediate: @2x12,5/17,5 RX: @2x15/22,5
10 Double DB Box Step overs
12/15 Cal Echo Bike
14 Wall Balls
This 14-minute AMRAP pushes you through a loop of four movements that challenge every part of your body. From powerful floor-to-overhead movement in the devils press, to steady box step overs, explosive conditioning on the echo bike, and high-rep wall balls to finish each round—it’s a non-stop grind built for consistent effort under fatigue.
Devils presses set the tone—go unbroken if you can in early rounds, using smooth and snappy mechanics. Stay low and deliberate on the box step overs; don't rush transitions or lose footing. The echo bike demands intensity—push for calories without blowing up. Finish the round with wall balls, focusing on hitting target height and full depth every time. Breathe through the squats and aim for steady unbroken reps here to keep momentum.
Break each movement smartly and early if needed—this isn’t about sprinting one round, but surviving for 14 minutes at a consistent pace. Keep transitions sharp, and use the wall balls as your breathing movement while mentally preparing for the next loop. Track your rounds and push hard in the final 2–3 minutes. Grip, lungs, and legs will all be tested—embrace the discomfort and find your pace early.
2 Wall walks
4 Shuttle run
6 Squat cleans -
8 Knee raises/knees to elbows/T2B
10 Deadlift -
15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row
10 Alternating Pistol Squats on bench or boalternating pistols
15 AB-Mat sit ups
6 Burpee bojump overs
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
2 Wall walks
10 Double DB clean -
10 ring rows/Pull ups/Chest to bar
20 m farmer walk -
75 Single unders/50 double unders
14 KB snatch -
24 Wallballs lbs
24 Russian twist with wallball lbs
14 DB step ups -
14 DB clean & jerk -
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate -
6 Overhead squats with plate -
3 Shuttle run
8 Double DB Thrusters
10/12 cal Row
5 Burpee Box Jump Over
Rest 2 min between rounds
6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -
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 -
9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls
9 Burpee Box Jump Overs
Rest 90 sec between rounds
TC: 18
21-15-9
Devil’s Press
42-30-18
Wall Balls
After each round: 3 Bar Muscle-ups
15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft
Knee raises in rings / Knees to elbow / Toes to rings
Clusters -
Assault bike
Shoulders to overhead -
Wall balls 14/10 lbs
double dumbbell clean workout, dumbbell bench press workout, wall ball workout
12-10-8-6-8-10-12
DB bench press
Double DB cleans
Heavy wall balls
double dumbbell squat clean workout, double under workout, dumbbell bench press workout, wall ball workout
3-6-9-12-15…
DB Bench Press
Double DB Squat Cleans
Wall Balls
60 Double Unders after each round
assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout
1: Cal row
2: Wallballs lbs
3: Burpees over wallball
2 min pause
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB
for time workout, handstand push-up workout, pike handstand push-up workout, rope climb workout, rope pull workout, strict handstand push-up workout, wall ball workout
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
bar facing burpee workout, power snatch workout, rope climb workout, row workout, toes to bar workout, wall ball workout
3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls
Rest 2 min
3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row
TC: 25
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!
