30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
Workout Overview This 15-minute grinder hits all the essentials: engine, jump capacity, upper body stamina, and burpee grit. 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether it's the start or the end of your session, give each round full attention. Strategy and Finish 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. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This dumbbell lunges is designed to improve performance and endurance.
This challenge is about 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.
30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
Workout Overview This 15-minute grinder hits all the essentials: engine, jump capacity, upper body stamina, and burpee grit. 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether it's the start or the end of your session, give each round full attention. Strategy and Finish 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. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This dumbbell lunges is designed to improve performance and endurance.
This challenge is about 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.
1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat -
16 atomic sit ups /V-ups
12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs
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
12 Double DB Box step ups
6 Shuttle run
8 Ground to overhead
8 OH Squat
1 rope pulls/rope climbs
3 Squat snatch intermediate:
6 Burpee pull ups
12 HR. push ups
24 cal row
12 KB Goblet Squats
3 Rope Climbs
9 Burpee over KB
12 KB Clean & Jerk
1 Legless Rope Climb
4 Wall Walks
12 Deadlifts
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
Rest 2 min
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
Rest 2 min
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
1: 10/15 cal row
2: AMRAP: 4 Hang power clean + 4 Shoulders to overhead -
3: 24 alternating V-ups
4: AMRAP: 5 Ring rows/Pull ups/Chest to bar + 5 Pushups + 5 Air squats
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
5-10-15-20-25
Meter KB walking lunges -
Ring rows/pull ups/C2B
Hand release push ups
10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)
400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs
TC: 25
12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges
15 Alternating KB overhead reverse lunges -
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups -
15 KB snatch -
assault bike workout, Burpee workout, dumbbell snatch workout
10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)
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
assault bike workout, Burpee workout, dumbbell snatch workout, EMOM workout, wall ball workout
18 Wall Balls
12–16 DB Squat Snatch
10–12 DB Facing Burpees
10–18 Cal Assault Bike
Rest
bar muscle up workout, Deadlift workout, handstand push-up workout, hang squat clean workout, pull-up workout
12 Deadlifts
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
Rest 2 min
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
Rest 2 min
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups
assault bike workout, dumbbell clean and jerk workout, for time workout, handstand push-up workout, one-arm devil’s press workout, pike push-up workout
12-9-6
OA DB devils press -
Assault bike
Rest 30 sec
12-9-6
Pike push ups/Kipping HSPU/S. HSPU
Assault bike
Rest 30 sec
12-9-6
DB clean & jerk -
Assault bike
TC: 17
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!
