6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges - @25/40 Intermediate: @30/45 RX: @35/50
“AMRAP 12 – Legs, Lungs & Pulls”
This high-intensity AMRAP hits your legs, lungs, and lats in fast cycles. Each round flows through target burpees, ring rows or pull-ups, assault bike calories, and back rack reverse lunges. It’s a full-body hit that keeps the intensity high throughout.
AMRAP 12:
6 Target Burpees
8 Ring Rows / Pull-Ups
10/12 Cal Assault Bike
12 Back Rack Reverse Lunges @25/40 kg (Intermediate: 30/45 | RX: 35/50)
Each movement targets a different part of the body while keeping your heart rate elevated. The trick? Don’t go out too hot — consistency across rounds is king.
dumbbell reverse lunge workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout, wall ball workout
AMRAP 12
12 ring rows/pull ups
20 DB reverse lunges
8 Hand release push ups/HSPU
20 Wall balls @14/20 lbs
abmat sit-up workout, Burpee Box Jump workout, pistol squat workout
AMRAP 10
10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
AMRAP workout, assault bike workout, d-ball clean workout, hand-release push-up workout, handstand push-up workout, one-arm devil’s press workout
AMRAP 18
1-2-3-4-5…
D-Ball clean
HR. Push ups / HSPU
OA Devils press
*After every round: 14/19 cal Bike
ground to overhead workout, knee raises workout, knees to elbows workout, shuttle run workout, toes to bar workout
AMRAP 15
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate
6 Overhead squats with plate
3 Shuttle run
AMRAP workout, Devils press workout, dumbbell clean workout, ghd sit-up workout, ski erg workout
AMRAP 6
12 cal Ski erg
12 Double DB hang power clean
2 min rest
AMRAP 6
3-6-9-12-15….
One arm devils press
GHD sit ups
chest to bar workout, double dumbbell clean workout, farmer carry workout, pull-up workout, ring row workout, wall walk workout
AMRAP 12
2 Wall walks
10 Double DB clean
10 ring rows/Pull ups/Chest to bar
20 m farmer walk
AMRAP workout, bar muscle up workout, dumbbell power clean workout, front rack walking lunge workout, knee raises workout, knees to elbows workout, pull-up workout, toes to bar workout
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
burpee over dumbbell workout, chest to bar workout, double under workout, dumbbell snatch workout, dumbbell squat workout, for time workout, pull-up workout, ring row workout, single under workout
For time
30 Ring rows/Pull ups/Chest to bar
50 DB squats
70 DB snatch
200 Single unders/100 double unders
On the minut: 3 burpees over DB (start at 00.00)
assault bike workout, dumbbell burpee deadlift workout, dumbbell clean workout, dumbbell jerk workout, e4mom workout
E4MOM 16
12 Double DB hang power clean & jerk
9 Double DB burpee deadlift
15/20 Cal Assault bike
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!
