5-10-15-20…
Kipping Ring Dips
10-20-30-40…
Walking Lunges with KBs in Farmer Hold – Intermediate: @2×16/20 kg RX: @2×20/24 kg
Pull-ups
This 12-minute AMRAP is built around an ascending ladder that stacks volume fast and hits the upper body, core, and legs with increasing intensity. With ring dips, kettlebell walking lunges, and pull-ups increasing every round, this format rewards strategic pacing and flawless movement execution. Each round adds more reps, demanding endurance and consistent technique under compounding fatigue.
Start with 5 ring dips and 10 lunges, then climb the ladder with each completed round. The dips are kipping, allowing for dynamic movement, but require strong shoulder stability. The walking lunges with kettlebells in a farmer hold challenge your grip and posture—keep a tight core and steady steps. Pull-ups match the lunge volume, pushing your upper body to the edge as reps accumulate. Managing the growing reps is key—find a rhythm early.
Pace the early rounds and stay smooth on the rings. Break the dips as needed to avoid burnout. Keep the lunges steady and breathe through every step. As the rounds grow longer, grip fatigue and shoulder demand will spike—be ready to adapt your pace. This ring dip workout, kettlebell walking lunge workout, pull-up workout, and AMRAP workout is a climb that builds pressure with each rung, demanding grit and smart pacing to go the distance.
5-10-15-20…
Kipping Ring Dips
10-20-30-40…
Walking Lunges with KBs in Farmer Hold – Intermediate: @2×16/20 kg RX: @2×20/24 kg
Pull-ups
This 12-minute AMRAP is built around an ascending ladder that stacks volume fast and hits the upper body, core, and legs with increasing intensity. With ring dips, kettlebell walking lunges, and pull-ups increasing every round, this format rewards strategic pacing and flawless movement execution. Each round adds more reps, demanding endurance and consistent technique under compounding fatigue.
Start with 5 ring dips and 10 lunges, then climb the ladder with each completed round. The dips are kipping, allowing for dynamic movement, but require strong shoulder stability. The walking lunges with kettlebells in a farmer hold challenge your grip and posture—keep a tight core and steady steps. Pull-ups match the lunge volume, pushing your upper body to the edge as reps accumulate. Managing the growing reps is key—find a rhythm early.
Pace the early rounds and stay smooth on the rings. Break the dips as needed to avoid burnout. Keep the lunges steady and breathe through every step. As the rounds grow longer, grip fatigue and shoulder demand will spike—be ready to adapt your pace. This ring dip workout, kettlebell walking lunge workout, pull-up workout, and AMRAP workout is a climb that builds pressure with each rung, demanding grit and smart pacing to go the distance.
20 Cal Echo Bike
20 Cal Ski
20 Cal Row
Every 3 min: 14 DB Snatch + 6 DB Facing Burpees
500 m bike
14 Alt. DB snatch –
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups
15 Alternating KB overhead reverse lunges –
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups –
15 KB snatch –
3 Rope Climbs
12 DB Snatch (one side, left)
12 DB Front Rack Reverse Lunges (Left)
12 DB Snatch (one side, right)
12 DB Front Rack Reverse Lunges (Right)
12 DB Facing Burpees
18 A-Jumps
12 D-Ball Cleans
15 Meter D-Ball Bear Hug Carry
5 Shuttle Runs
Rest 2 min
1: 6 Bar Facing Burpees + 6 Front Squats + 6 Hang Power Clusters
2: 6 Hang Power Clusters + 6 Front Squats + 6 Bar Facing Burpees
3 Squat cleans
6 Bar facing burpees
Rest 1 min
6 DB Snatch
9 Push-ups
Rest 1 min
9 Toes to bar
12 Wall balls
Rest 2 min
20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps
Rest 2 min
6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters
Rest 2 min
16 Toes to Bar
16 Kettlebell Swings
2-4-6-8-10…
OA Devil’s press
Pull-ups / Chest to bar
DB Overhead squats
HSPU / Parallettes HSPU
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 Deadlifts
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
Rest 2 min
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
Rest 2 min
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
50 Double Unders
12 Pistol Squats
15 Pull ups
6 Burpee box get over
6 Overhead Squats
7 Pull-ups or C2B
6 High Box Jumps @24/30 inch
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
AMRAP workout, bar muscle up workout, bike erg workout, box jump workout, Burpee workout, dumbbell clean workout
4 (Banded) Bar Muscle-ups
14 Box Jump Overs
14 Cal Bike
14 Burpee to Target
14 Double Dumbbell Power Clean
chest to bar workout, high box jump workout, overhead squat workout, pull-up workout
6 Overhead Squats
7 Pull-Ups / Chest to Bar
6 High Box Jumps
TC: 12
AMRAP workout, bike erg workout, Burpee workout, dumbbell snatch workout, row workout, running workout
5-10-15-20-25….
Cal Run OR Cal bike
DB snatch –
Cal Row
Burpees
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 squat workout, burpee to target workout, double crossover workout, pull-up workout, shuttle run workout, single crossover workout, ski erg workout
10-8-6-4
Back Squat
Shuttle Runs
Rest 1 min
20-15-10-5
Pull ups
Target Burpees
Rest 1 min
30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover
TC: 22
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!
