12/16 Cal Bike
12 KB Snatch - Intermediate: @16/24 kg RX: @20/28 kg
Rest 1 min
12/16 Cal Row
12 One Arm Russian Swings
Rest 1 min
200 m Run
12 HSPU
“Engine Splitter” delivers three distinct 6-minute AMRAP intervals with targeted intensity across conditioning and gymnastics. Each segment features a dedicated combination of cardio and skill, pushing different metabolic systems while providing short rest windows for reset. The bike-to-snatch, row-to-swing, and run-to-HSPU pairings demand stamina, pacing awareness, and control under fatigue. It’s structured to isolate intensity bursts and reward athletes who can recalibrate quickly between rounds.
In the first AMRAP, start steady on the bike erg—hold a power pace without spiking early, then transition into KB snatches, alternating arms with focus on hip drive and stability. The second piece shifts to the rower—keep strokes efficient and maximize calories per pull. Russian swings should be snappy and safe, with neutral spine and consistent mechanics. For the final AMRAP, the 200 m run will elevate heart rate. Enter HSPUs composed—keep your kip tight and your rhythm unbroken when possible. Rest periods are part of the strategy—use them to clear fatigue, lower heart rate, and mentally reset.
This workout is about sustaining intensity across multiple modes. Don’t treat each 6-minute block as a sprint—pace smart and build output round by round. Efficiency, transition speed, and recovery management will separate the top performers. This bike erg workout, kettlebell snatch workout, row workout, kettlebell swing workout, running workout, handstand push-up workout, and AMRAP workout layers effort intelligently, making it a potent tool for testing both aerobic capacity and movement precision across disciplines.
12/16 Cal Bike
12 KB Snatch - Intermediate: @16/24 kg RX: @20/28 kg
Rest 1 min
12/16 Cal Row
12 One Arm Russian Swings
Rest 1 min
200 m Run
12 HSPU
“Engine Splitter” delivers three distinct 6-minute AMRAP intervals with targeted intensity across conditioning and gymnastics. Each segment features a dedicated combination of cardio and skill, pushing different metabolic systems while providing short rest windows for reset. The bike-to-snatch, row-to-swing, and run-to-HSPU pairings demand stamina, pacing awareness, and control under fatigue. It’s structured to isolate intensity bursts and reward athletes who can recalibrate quickly between rounds.
In the first AMRAP, start steady on the bike erg—hold a power pace without spiking early, then transition into KB snatches, alternating arms with focus on hip drive and stability. The second piece shifts to the rower—keep strokes efficient and maximize calories per pull. Russian swings should be snappy and safe, with neutral spine and consistent mechanics. For the final AMRAP, the 200 m run will elevate heart rate. Enter HSPUs composed—keep your kip tight and your rhythm unbroken when possible. Rest periods are part of the strategy—use them to clear fatigue, lower heart rate, and mentally reset.
This workout is about sustaining intensity across multiple modes. Don’t treat each 6-minute block as a sprint—pace smart and build output round by round. Efficiency, transition speed, and recovery management will separate the top performers. This bike erg workout, kettlebell snatch workout, row workout, kettlebell swing workout, running workout, handstand push-up workout, and AMRAP workout layers effort intelligently, making it a potent tool for testing both aerobic capacity and movement precision across disciplines.
Buy-in: 40/50 Cal Assault Bike
Then, as many rounds as possible of:
AMRAP 4
10 DB Clean & Jerks
4 Shuttle runs
10 Box jumps
Rest 2 min
12 Sit-ups
9 KB Swings
12 Push-ups
Rest 2 min and repeat
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans
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
8 Double DB Devils press
10 Double DB Box Step overs
12/15 Cal Echo Bike
14 Wall Balls
6 Double DB Bench press
10m Back rack walking lunges
20 Wall ball lunges
30 Single crossovers / 20 Double crossovers
12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs
1-2-3-4…
Burpee ring pull up / Ring muscle up
Wall walk
100-200-300-400… m Bike erg
Rest 2 min
5-10-15-20…
Toes to rings
Double DB step ups
Burpee box jumps
30 Cal Standing Bike
30 DB Box Step Overs
3 Double DB Devil’s Press
Rest 2 min
20 Cal Standing Bike
20 DB Box Step Overs
2 Double DB Devil’s Press
Rest 2 min
10 Cal Standing Bike
10 DB Box Step Overs
1 Double DB Devil’s Press
6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges -
12 DB Shoulders to overhead
Rest 3 min
12 Power Snatch - Intermediate: 30/45 RX: 35/50
12 Sumo deadlift high pull
18 V-ups
18 Bojumps
2 Wall walks/10 m. HSW
5 D-ball cleans - lbs
8 Dual KB front rack lunges-
3 min rest
2 Wall walks/10 m. HSW
5 D-ball squats- lbs
8 Dual KB snatch -
14 DB snatch -
14 DB squats -
14 Ab-mat situps
14 Wall balls 10/14 lbs
14 HR. push ups / Handstand push ups
1: 15/20 cal Bike erg
2: 10 Shuttle runs
Rest 3 min
1: 13/17 cal row
2: 13 Burpees
row workout, shuttle run workout, toes to bar workout
Buy in: 20/25 Cal Row
3 Rounds: 4 Shuttle Runs + 12 Toes to bar
Buy out: 20/25 Cal Row
Rest 2 min and repeat
TC: 15
AMRAP workout, one-arm devil’s clean workout, rope climb workout, rope pull workout, standing bike workout, thruster workout
2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters -
8 OA devils clean -
abmat sit-up workout, AMRAP workout, down up workout, ground to overhead workout, overhead lunge workout, wall ball workout
15 Wall balls
15 Overhead lunges w. wall ball
15 Ab-mat sit up w. wall ball
15 Down up on wall ball + ground to overhead
Burpee workout, row workout, rowing and burpee wod
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal row
Burpees
TC: 18
back squat workout, banded pull-up workout, bar muscle up workout, clean and jerk workout, row workout, toes to bar workout, v-up workout
1: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats
Rest 4 min
8/10 Cal Row
1 Clean & Jerk
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!
