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Grip Triplet - Crossfit Workout

AMRAP 10

10 Pull-Ups / Chest to Bar
18 Alt. DB Hang Snatches – Intermediate: @15/22,5 | RX: @17,5/25
5 Shuttle Runs

The Workout description

Workout Overview

“Grip Triplet” is a 10-minute AMRAP built on short rounds of gymnastics, weightlifting, and monostructural sprint work. Pull-ups or chest-to-bar reps light up the lats and core, alternating DB hang snatches test grip and explosiveness, and shuttle runs spike your heart rate between movements.

Execution and Focus

Break pull-ups early if grip is your limiter. Use smooth, hip-driven snatches to reduce shoulder fatigue. Stay aggressive but light-footed on the shuttle runs—each change of direction is an opportunity to maintain speed or bleed time. Transitions between movements should be snappy, not sluggish.

Strategy and Finish

Try to keep rounds under 90 seconds early on. Plan your break strategy from round one to preserve your grip. Once you hit the 6-minute mark, push harder on the shuttle runs and minimize chalk or rest breaks. Your final score will come down to your ability to keep moving through fatigue.

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Grip Triplet - Crossfit Workout

chest to bar workout, dumbbell hang snatch workout, pull-up workout, shuttle run workout

AMRAP 10

10 Pull-Ups / Chest to Bar
18 Alt. DB Hang Snatches – Intermediate: @15/22,5 | RX: @17,5/25
5 Shuttle Runs

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

Ramp Rounds

AMRAP 12

2-4-6-8-10-12…
Ground to Overhead
Back Rack Reverse Lunges
Bar Facing Burpees

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Triple Burn Interrupt

AMRAP 15

20 Cal Echo Bike
20 Cal Ski
20 Cal Row

Every 3 min: 14 DB Snatch + 6 DB Facing Burpees

Devil’s Engine

AMRAP 20

Buy in: 200 Single crossovers
4 Wall walks
8 Double DB devils press
12 Toes to bar
16/20 cal row
20 Wall balls @14/20 lbs

Endless Engine

AMRAP 28

600 m Standing Bike
50 Walking Lunges
400 m Run
30 Double Unders
20 Sit-ups
10 Burpees to Target

Clean Sweep

AMRAP 17

10-9-8-7-6-5-4-3-2-1
KB clean & Jerk
Pull ups

Into max rounds:
4 Sandbag cleans
14 m Sandbag carry
4 Shuttle runs

Open 17.2

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 -

Overhead Grind

2 x AMRAP 6

6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups

Rest 2 min

HSPU Hustle

AMRAP 12

AMRAP 12
5 Strict HSPU
12 Goblet squats
10 Kipping HSPU
16 KB swings

High Swing Hustle

AMRAP 15

15 KB Swings
15 High Box Jump Overs (24/30 inch)
15 Toes to Bar

The DB Gauntlet

AMRAP 21

20 DB Snatch
15 DB Thrusters
20 Toes to bar
15 m Walking OH Lunges
20 Hand Release Push ups
15 Pistol Squats

*Every 3 min: 12/15 Cal Assault bike

Workouts with simliar Tags

chest to bar workout, dumbbell hang snatch workout, pull-up workout, shuttle run workout

Three Levels of Hell

For time

Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch -

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch

TC: 26

The Vertical Grind

EMOM 16

1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest

Cindy

AMRAP 20

5 Pull-Ups

10 Push-Ups

15 Air Squats

Pedal and Pull

For time

30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar

TC: 13

Clean Sweep

AMRAP 17

10-9-8-7-6-5-4-3-2-1
KB clean & Jerk
Pull ups

Into max rounds:
4 Sandbag cleans
14 m Sandbag carry
4 Shuttle runs

EMOM workout

Cycle Command

burpee box jump over workout, chest to bar workout, clean and jerk workout, pull-up workout, wall ball workout

EMOM 20

1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest

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for time workout

Power Pull Ladder

chest to bar workout, double dumbbell hang power clean workout, double under workout, pull-up workout

20 Rounds

4 Pull ups / Chest to bar
4 Double DB Hang power cleans
16 Double unders
TC: 21

Try it

for time workout

Three Levels of Hell

assault bike workout, bar muscle up workout, burpee pull-up workout, chest to bar workout, dumbbell snatch workout, for time workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout

For time

Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch -

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch

TC: 26

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AMRAP workout

Over the Line

bar muscle up workout, burpee to target workout, chest to bar workout, double dumbbell clean and jerk workout, double dumbbell reverse lunge workout, single crossover workout

AMRAP 16

32 Single Crossovers
15 Double DB Clean & Jerk
12 Double DB Reverse Lunges
9 Target Burpees
6 Chest to Bar / 3 Bar Muscle Ups

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for time workout

The Grind Circuit

air squat workout, bar muscle up workout, bike erg workout, kettlebell push press workout, pull-up workout

5 rounds:

2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press -
25 Air squats

TC: 18

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What is an "amrap" workout?

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.

Why Choose an AMRAP CrossFit Workout?

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!

What kind of exercises are in this workout?

Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
shuttle run
The shuttle run is a high-intensity, agility-based movement that involves running back and forth between two points. Common in shuttle run workouts, it develops speed, acceleration, change-of-direction skills, and aerobic capacity.
In this workout, shuttle runs challenge your footwork, coordination, and cardiovascular endurance—especially when combined with strength movements. Whether done for distance, time, or reps, the shuttle run is a simple yet effective way to improve athletic conditioning.
chest to bar
The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.
In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.