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.
8 Double DB Thrusters
10/12 cal Row
5 Burpee Box Jump Over
Rest 2 min between rounds
Strict Pull-ups / Pullovers
Double DB Hang Clusters
Lateral Burpee over DB
Shuttle Runs
3 Rope climbs
20m Back rack walking lunges
10 Shuttle runs
10 GHD sit-ups
20 Bostep overs -
8 Clean & Jerk -
20 Single leg V-ups
8 Burpee over bar
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
12 Double DB deadlift
15 cal Ski erg
12 Double DB Thrusters
5 Ring pull ups / Ring muscle ups
12 GHD sit ups
3-6-9-12-15…
DB Bench Press
Double DB Squat Cleans
Wall Balls
60 Double Unders after each round
15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft
15/19 cal Bike erg
12 Hang power clean
9 Shoulder to overhead
6 Burpee pull ups
60 Double unders
12 Handstand push-ups
12 Power snatch
12 Back squats
12 cal Bike erg
5 Push ups + 15 Wall balls/4 strict HSPU + 8 kipping HSPU/6 strict HSPU + 12 kipping HSPU
400/500 m row
Masingle arm DB devils press -
Total time: 20 min
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 -
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
20 Heavy DB Snatch -
80 Wall Balls 14/20 lbs
40 Heavy DB Hang Cleans
130 Single Unders/Double Unders
TC: 26
burpee to target workout, echo bike workout, wall ball workout
6 Burpees to Target
12/16 Cal Echo Bike
Max Reps Unbroken Wall Balls
Wall Ball Weights: @14/20 – @20/30
burpee box jump over workout, pistol squat workout, ski erg workout, wall ball workout
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
assault bike workout, Burpee workout, dumbbell snatch workout, EMOM workout, wall ball workout
18 Wall Balls
12–16 DB Squat Snatch
10–12 DB Facing Burpees
10–18 Cal Assault Bike
Rest
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
assault bike workout, Burpee workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout
1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings -
2 min pause
1: Burpees to target
2: Double KB front squat -
3: Wallballs lbs
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!
