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.
back squat workout, bike erg workout, handstand push-up workout, power snatch workout
12 Handstand push-ups
12 Power snatch
12 Back squats
12 cal Bike erg
AMRAP workout, double under workout, hand-release push-up workout, handstand push-up workout, single under workout, thruster workout
10 Thrusters -
10 HR. push ups / HSPU
100 Single unders/75 Double unders
Rest 30 sec
ground to overhead workout, knee raises workout, knees to elbows workout, shuttle run workout, toes to bar workout
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate -
6 Overhead squats with plate -
3 Shuttle run
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
AMRAP workout, atomic sit-up workout, bike erg workout, double dumbbell front rack squat workout, knee raises workout, knees to elbows workout, v-up workout
1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat -
16 atomic sit ups /V-ups
AMRAP workout, burpee over rower workout, row workout, wall ball workout
10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower
10/12 Cal Row
10 Wall Balls
Max Cal Row
box jump workout, for time workout, handstand walk workout, kettlebell swing workout, ski erg workout, wall walk workout
3 Wall Walks / 8 m Handstand Walk
9 Kettlebell Swings
12 Box Jumps
14/18 Cal Ski
burpee over box workout, d-ball over box workout, d-ball squat clean workout, for time workout, handstand push-up workout, pike push-up workout, ski erg workout
4 D-ball over bo+ burpee over bo- lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean
1 min rest
TC: 18
burpee over rower workout, for time workout, knee raises workout, knees to elbows workout, power snatch workout, row workout, thruster workout, toes to bar workout
18 Knee raises/knees to elbows/Toes to bar
16 Snatch - RX: 35/50
16/20 Cal row
16 Thrusters - RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
TC: 17
assault bike workout, EMOM workout, row workout, ski erg workout
1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
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!
