2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters - @30/45 Intermediate: @35/50 RX: @40/60
8 OA devils clean - @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
"AMRAP 16 – Climb, Ride, Lift, Clean"
Complete as many rounds as possible in 16 minutes of:
2 Rope Pulls (Demo)
or Rope Climbs
12/15 Calories on Standing Bike
10 Thrusters @30/45 kg
Intermediate: @35/50 kg
RX: @40/60 kg
8 One-Arm Devil’s Cleans
@12.5/17.5 kg
Intermediate: @15/20 kg
RX: @17.5/22.5 kg
This AMRAP balances grunt work with conditioning and barbell cycling. The rope movement challenges pulling power and coordination, while the bike and barbell create leg fatigue that compounds round after round. One-arm devil’s cleans demand unilateral control and consistency under fatigue. Move efficiently and stay steady across transitions.
Deadlift workout, knee raises workout, knees to elbows workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout
AMRAP 12
2 Wall walks
4 Shuttle run
6 Squat cleans
8 Knee raises/knees to elbows/T2B
10 Deadlift
AMRAP workout, Burpee workout, kettlebell clean workout, row workout, wall ball workout
AMRAP 25
600 m row
60 Wall balls 14/20 lbs
500 m row
50 KB clean
400 m row
40 Burpees
abmat sit-up workout, bodyweight crossfit workout, Burpee Box Jump workout, conditioning workout, core and legs workout, crossfit amrap workout, functional fitness workout, pistol squat workout
AMRAP 10
10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
amrap crossfit wod, box jump workout, Burpee workout, crossfit bike workout, hand-release push-up workout, handstand push-up workout
AMRAP 15
30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
AMRAP workout, bar muscle up workout, dumbbell power clean workout, front rack walking lunge workout, knee raises workout, knees to elbows workout, pull-up workout, toes to bar workout
AMRAP 12
2 rounds of:
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans
Then, 2 rounds of:
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans
AMRAP workout, double under workout, dumbbell hang clean workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, row workout, single under workout
AMRAP 16
12 cal row
8 DB hang cleans
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders
devils clean workout, devils cluster workout, knee raises workout, knees to elbows workout, rope climb workout, rowing workout, toes to bar workout
3 ON/2 OFF
A:
12/15 cal row
8 Double DB devils clean
ME Rope climbs
B:
12/15 cal row
8 Double DB devils clusters
ME Knee raises/knees to elbows/T2B
burpee over bar workout, chest to bar workout, double under workout, front squat workout, knee raises workout, knees to elbows workout, overhead squat workout, power snatch workout, pull-up workout, ring row workout, single under workout, thruster workout, toes to bar workout
For time
1 Power snatch
2 OH squat
3 Burpees over bar
4 Front squats
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters
burpee pull-up workout, crossfit amrap wod, hand-release push-up workout, rope climb workout, row, row workout, rowing workout, squat snatch workout
AMRAP 16
1 rope pulls/rope climbs
3 Squat snatch @20/30 intermediate: @35/50 RX: @40/60
6 Burpee pull ups
12 HR. push ups
24 cal row
AMRAP workout, hand-release push-up workout, kettlebell overhead walk workout, kettlebell swing workout, row workout
AMRAP 16
15 HR. Push Ups
15 meter Double KB Overhead walk
25 KB Swings
300/400 meter row
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!
