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Devil’s Ladder - Crossfit Workout

AMRAP 6

30 Cal Standing Bike
30 DB Box Step Overs – Intermediate: @15/22,5 | RX: @17,5/25
3 Double DB Devil’s Press – Intermediate: @2x15/22,5 | RX: @2x17,5/25

Rest 2 min

AMRAP 6

20 Cal Standing Bike
20 DB Box Step Overs
2 Double DB Devil’s Press

Rest 2 min

AMRAP 6

10 Cal Standing Bike
10 DB Box Step Overs
1 Double DB Devil’s Press

The Workout description

Workout Overview

“Devil’s Ladder” is a descending-volume triplet that combines grindy machines, loaded step overs, and devil’s presses for a brutal conditioning punch. Each 6-minute AMRAP decreases in reps, demanding more urgency and tighter transitions as fatigue sets in.

Execution and Focus

Maintain a powerful cadence on the standing bike—go hard, but don’t overshoot your capacity in AMRAP 1. DB step overs are where pace can die—keep moving, stay efficient. Devil’s press should be crisp and explosive. Treat every transition like a chance to gain seconds. The lower the reps get, the harder you should push.

Strategy and Finish

Use AMRAP 1 to establish control. AMRAP 2 should feel like a shift into a more assertive gear. In AMRAP 3, go unbroken and attack. This workout rewards athletes who can change gears and finish faster as the volume drops. Breath work, composure, and fire in the final 6 minutes make all the difference.

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Devil’s Ladder - Crossfit Workout

bike erg workout, double dumbbell devil’s press workout, dumbbell box step over workout, standing bike workout

AMRAP 6

30 Cal Standing Bike
30 DB Box Step Overs – Intermediate: @15/22,5 | RX: @17,5/25
3 Double DB Devil’s Press – Intermediate: @2x15/22,5 | RX: @2x17,5/25

Rest 2 min

AMRAP 6

20 Cal Standing Bike
20 DB Box Step Overs
2 Double DB Devil’s Press

Rest 2 min

AMRAP 6

10 Cal Standing Bike
10 DB Box Step Overs
1 Double DB Devil’s Press

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

Bear Hug Grind

AMRAP 13

20 m Sandbag Bear Hug Carry
20 Wall Balls
8 Sandbag Cleans
3 Wall walks

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Row Rinse Repeat

AMRAP 12

300 meter row
10 Deadlift
50 Double unders

Run, Press, Lunge, Crunch

AMRAP 11

4 Shuttle Runs
12 DB Bench Press
4 Shuttle Runs
15 m Double DB Walking Lunges
4 Shuttle Runs
16 V-Ups

Snatch Loop

AMRAP 13

30 Double Unders
13 Box Jump Overs
13 DB Snatch (Right Arm)
13 DB Snatch (Left Arm)
13 Sit-Ups

The Rowed to Nowhere

AMRAP 15

15/20 cal row
6 Clean & Jerk - Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B

Dumbbell Duel

The workout

4 AMRAP 3

A: AMRAP 3

6 Double DB deadlift -
6 Double DB cleans
6 Push ups

Rest 1 min

B: AMRAP 3

8 Bojump overs
8 Alternating DB snatch -
8 DB OH lunges

Rest 1 min

Devil’s Engine

AMRAP 20

Buy in: 200 Single crossovers
4 Wall walks
8 Double DB devils press
12 Toes to bar
16/20 cal row
20 Wall balls @14/20 lbs

14 Problems, No Rest

AMRAP 17

14 Ring rows/pull ups
14 Front squats - RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings -

Hit the Target, Miss Your Soul

AMRAP 12

6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -

Don't Drop It

AMRAP 16

7.5 m Double KB lunges
7 Double KB Hang cleans
7 Double KB Push press
7.5 m Double KB lunges

*When you drop the KBs: 5 Shuttle runs

Workouts with simliar Tags

bike erg workout, double dumbbell devil’s press workout, dumbbell box step over workout, standing bike workout

Snatch Me Outside

EM4OM 16

12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -

D-Ball Decimator

AMRAP 24

1 km Bike
28 Squats with D-ball on shoulder
500m Ski erg
28 D-ball cleans
100 Double unders
28 D-ball shoulder to overhead

DB Spiral

AMRAP 13

3-5-7-9-11-13…
DB Snatch
DB Hang Clean
DB Shoulder to overhead
DB Box step overs

Engine x Skill

2 Rounds

AMRAP 3

4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg

Rest 2 min

AMRAP 3

4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike

Rest 2 min

Bike & Belly Breakdown

AMRAP 20

1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat -
16 atomic sit ups /V-ups

for time workout

Full Body Forty

bike erg workout, Burpee Box Jump workout, dumbbell pistol squat workout, dumbbell snatch workout, pistol squat workout, toes to bar workout

For Time

40 Toes to Bar
40 Cal Bike Erg
40 DB Snatch
40 Pistol Squats / DB Pistols (RX: @10/15)
40 Burpee Box Jumps

TC: 16

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for time workout

Wheels of Pain

bike erg workout, box jump workout, push-up workout, v-up workout

3 Rounds

20 bojumps
500 m bike
20 push ups
500 m bike
20 V-ups

TC: 24

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for time workout

Ladder of the Rig

bar facing burpee workout, bar muscle up workout, bike erg workout, chest to bar workout, ground to overhead workout, pull over workout, pull-up workout, toes to bar workout

For Time – 5 Rounds

15/20 Cal Bike erg
7 Ground to overhead
21/15/9/6/3 Toes to bar → Pull ups → Chest to Bar → Bar muscle Up → Pull overs
7 Bar facing burpees

TC: 19

Try it

for time workout

Nordic Engine

bike erg workout, pistol squat workout, ski erg workout, v-up workout

For Time

21-15-9
Cal Bike erg
Cal Ski erg
V-ups
Pistol Squats

TC: 15

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AMRAP workout

Ascending Trials

bike erg workout, Burpee Box Jump workout, burpee ring pull-up workout, double dumbbell step-up workout, ring muscle up workout, toes to rings workout, wall walk workout

AMRAP 8

1-2-3-4…
Burpee ring pull up / Ring muscle up
Wall walk
100-200-300-400… m Bike erg

Rest 2 min

AMRAP 8

5-10-15-20…
Toes to rings
Double DB step ups
Burpee box jumps

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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 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.
double dumbbell devil’s press
The double dumbbell devil’s press combines a burpee with a ground-to-overhead dumbbell swing-snatch motion using both arms. Common in double dumbbell devil’s press workouts, this hybrid movement pushes conditioning, coordination, and full-body strength.
In this workout, double dumbbell devil’s presses challenge grip, hip extension, shoulder endurance, and cardiovascular capacity. It’s a brutal, no-nonsense movement perfect for high-intensity metcons where every rep tests grit and engine.
Standing Bike
The standing bike workout involves riding an air bike or assault bike while remaining off the seat, activating more muscles and increasing intensity. Used in high-power standing bike workouts, this variation drives heart rate and demands full-body effort—especially from the quads, glutes, and core.
In this workout, standing bike intervals train power output, leg endurance, and aerobic capacity. The standing position shifts the challenge to muscular control and posture, making it an excellent conditioning tool for short sprints or intense EMOM-style formats.
bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.