15 cal Ski erg
30 cal Bike erg
*E2MOM: 2 Wall walks
This 14-minute AMRAP hits your engine hard with monostructural erg work—ski and bike—but throws in a curveball every two minutes: wall walks. The E2MOM format forces an upper body push under fatigue while keeping your lungs under pressure. It's a challenge in pacing, recovery, and coordination between upper and lower body work.
Start at a steady pace on the ski erg, using long and consistent pulls. Transition to the bike erg with a strong but sustainable RPM—this is the bulk of the work. Every 2 minutes, stop wherever you are and complete 2 wall walks. These will spike your shoulders and breathing, so stay tight and deliberate. After wall walks, jump right back into your ski or bike without hesitation.
Aim to complete 2–3 full rounds depending on your pace and wall walk proficiency. Keep a mental clock on the E2MOM timing—don’t be surprised by it. Wall walks will slow you down, but efficient transitions will make up ground. Focus on minimizing downtime after each wall walk set. Keep breathing under control and push the final 3–4 minutes to finish strong.
15 cal Ski erg
30 cal Bike erg
*E2MOM: 2 Wall walks
This 14-minute AMRAP hits your engine hard with monostructural erg work—ski and bike—but throws in a curveball every two minutes: wall walks. The E2MOM format forces an upper body push under fatigue while keeping your lungs under pressure. It's a challenge in pacing, recovery, and coordination between upper and lower body work.
Start at a steady pace on the ski erg, using long and consistent pulls. Transition to the bike erg with a strong but sustainable RPM—this is the bulk of the work. Every 2 minutes, stop wherever you are and complete 2 wall walks. These will spike your shoulders and breathing, so stay tight and deliberate. After wall walks, jump right back into your ski or bike without hesitation.
Aim to complete 2–3 full rounds depending on your pace and wall walk proficiency. Keep a mental clock on the E2MOM timing—don’t be surprised by it. Wall walks will slow you down, but efficient transitions will make up ground. Focus on minimizing downtime after each wall walk set. Keep breathing under control and push the final 3–4 minutes to finish strong.
27 Single Crossovers
21 Double KB Deadlifts
15 Toes to Bar
9 Double KB Snatch
3 Wall Walks
16 Dumbbell Bench Press
16 Pull-Ups / C2B
12/16 Cal Assault Bike
1 Legless Rope Climb
1 Rope Climb
8 Double DB Thrusters
10/12 cal Row
5 Burpee Box Jump Over
Rest 2 min between rounds
4 Shuttle Runs
12 DB Bench Press
4 Shuttle Runs
15 m Double DB Walking Lunges
4 Shuttle Runs
16 V-Ups
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
3-6-9-12-15…
DB Bench Press
Double DB Squat Cleans
Wall Balls
60 Double Unders after each round
12/16 Cal Row
12 Double DB Push Press
12 Double DB Front Squats
40 Single Crossovers / 30 Double Crossovers
18 Alternating DB snatch
15 Toes to bar
12 DB step overs
*Every 3 min: 10 Burpee box jump overs
30 Cal bike
25 bojumps
20 Hand release push ups/HSPU
10 burpees
20m Farmer Carry
9 Toes to Bar
6 Front Squats
Rest 3 min
6 Power Cleans
9 Cal Assault Bike
20 Single Crossovers
12 Double DB deadlift
15 cal Ski erg
12 Double DB Thrusters
5 Ring pull ups / Ring muscle ups
12 GHD sit ups
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
2 Wall walks
10 Double DB clean -
10 ring rows/Pull ups/Chest to bar
20 m farmer walk -
3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings
TC: 13
Buy-in: 40/50 Cal Assault Bike
Then, as many rounds as possible of:
bike erg workout, Burpee workout, Deadlift workout, dumbbell snatch workout
12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -
bike erg workout, box jump workout, push-up workout, v-up workout
20 bojumps
500 m bike
20 push ups
500 m bike
20 V-ups
TC: 24
bike erg workout, d-ball clean workout, d-ball shoulder to overhead workout, d-ball squat workout, double under workout, ski erg workout
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
bike erg workout, double kettlebell swing workout, double kettlebell thruster workout, double under workout, heavy double under workout
6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike
assault bike workout, box step over workout, burpee double dumbbell deadlift workout, wall walk workout
1: 8–12 Box Step Overs
2: 3 Wall Walks
Rest 2 min
1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts
Rest 2 min before next round
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!
