3-6-9-12…
Barbell thrusters - @25/40 Intermediate: @35/50 RX: @40/60
Wallballs @14/20 lbs
KB swings - @12/20 Intermediate: @16/24 RX: @20/28
2 min pause
25 Barbell thrusters - @25/40 Intermediate: @35/50 RX: @40/60
35 Wallballs @14/20 lbs
45 KB swings - @12/20 Intermediate: @16/24 RX: @20/28
TC: 6 min
Workout Overview This two-part workout is a brutal combo of volume, intensity, and grit. The first half is an ascending ladder to crush your soul slowly. The second? A race against time to empty the tank. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
3-6-9-12…
Barbell thrusters - @25/40 Intermediate: @35/50 RX: @40/60
Wallballs @14/20 lbs
KB swings - @12/20 Intermediate: @16/24 RX: @20/28
2 min pause
25 Barbell thrusters - @25/40 Intermediate: @35/50 RX: @40/60
35 Wallballs @14/20 lbs
45 KB swings - @12/20 Intermediate: @16/24 RX: @20/28
TC: 6 min
Workout Overview This two-part workout is a brutal combo of volume, intensity, and grit. The first half is an ascending ladder to crush your soul slowly. The second? A race against time to empty the tank. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
100 Air squats
80 Double unders
60 DB Snatch
40 Pull ups / Chest to bar
20 Burpee box jump overs
TC: 12
24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)
TC: 20
3 Rounds:
100 Double Unders
30 Toes to bar
20 KB Swings
TC: 13
3 Rounds:
400 meter Run
5 Burpee Pull ups / Ring Muscle Ups
TC: 10
150 Single unders /100 double unders
36 DB snatch -
28 DB Overhead lunges -
24 DB Hang power clean -
20 KB swings -
TC: 19
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
12 Knee raises/knees to elbows/Toes to bar
10 Burpees
6 Thrusters - Intermediate: 35/50 RX: 45/65
Rest 30 sec
14 Knee raises/knees to elbows/Toes to bar
10 Burpees
5 Thrusters - Intermediate: 40/60 RX: 50/70
Rest 30 sec
16 Knee raises/knees to elbows/Toes to bar
10 Burpees
4 Thrusters - Intermediate: 45/65 RX: 55/80
Rest 30 sec
18 Knee raises/knees to elbows/Toes to bar
10 Burpees
3 Thrusters - Intermediate: 50/70 RX: 60/85
TC: 12
12 Deadlift
9 Hang Clean & Jerk
9 T2B
6 Target Burpees
Rest 1 min between rounds
TC: 13
80 Cal Bike
60 Cal Ski erg
40 Cal Assault bike
Every 4 min: 6 Burpees + 12 Air Squats
3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings
TC: 13
15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row
10 Thrusters -
10 HR. push ups / HSPU
100 Single unders/75 Double unders
Rest 30 sec
assault bike workout, box jump over workout, kettlebell push press workout, kettlebell swing workout
1: 20 KB swings
2: 20 Box jump overs
Rest 3 min
E2MOM 8
12/15 cal Assault bike
12 KB Push press
assault bike workout, burpee box step over workout, row workout, wall ball workout
AMRAP 15 Cal Row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15 Cal Assault Bike (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs
abmat sit-up workout, dumbbell snatch workout, dumbbell squat workout, hand-release push-up workout, handstand push-up workout, wall ball workout
14 DB snatch -
14 DB squats -
14 Ab-mat situps
14 Wall balls 10/14 lbs
14 HR. push ups / Handstand push ups
box jump workout, kettlebell swing workout, row workout
10 Box jumps
10 KB swings
10/12 cal row
double dumbbell squat clean workout, double under workout, dumbbell bench press workout, wall ball workout
3-6-9-12-15…
DB Bench Press
Double DB Squat Cleans
Wall Balls
60 Double Unders after each 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!
A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.
In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.
Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts
Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.
