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Legs Gone, Arms Next - Crossfit Workout

AMRAP 15

30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees

workout description

"AMRAP 15 – Legs, Lungs, and Lockout"

This 15-minute grinder hits all the essentials: engine, jump capacity, upper body stamina, and burpee grit. Work through as many rounds as possible of:

30 Cal Bike – push the pace but don’t blow up

25 Box Jumps – keep a rhythm, and step down if needed

20 Hand-Release Push-Ups / HSPU – scale based on strength

10 Burpees – because it wouldn’t be CrossFit without them

This is a test of pacing and durability—your shoulders and lungs will both be under pressure from round one.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "AMRAP" format

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Dead Legs, Fried Shoulders

Deadlift workout, knee raises workout, knees to elbows workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout

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2 Wall walks
4 Shuttle run
6 Squat cleans
8 Knee raises/knees to elbows/T2B
10 Deadlift

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One-Legged Nightmare

abmat sit-up workout, bodyweight crossfit workout, Burpee Box Jump workout, conditioning workout, core and legs workout, crossfit amrap workout, functional fitness 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

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Up the Rope, Down the Rabbit Hole

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1 rope pulls/rope climbs
20 m front rack walking lunges
3 Wall walks
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50 single unders / 50 double unders

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AMRAP

Plate Date

amrap 15 crossfit, full body crossfit workout, 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
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6 Overhead squats with plate
3 Shuttle run

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The No-Drop Zone

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10 Double DB snatch
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Workouts with simliar Tags

amrap crossfit wod, Box jump workout, Burpee workout, crossfit bike workout, hand-release push-up workout, handstand push-up workout

EMOM

Three Minutes of Fire, One Minute of Hope

assault bike workout, Burpee workout, crossfit emom workout, rowing workout

EMOM 16

1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause

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AMRAP

Round by Round Regret

abmat sit-up workout, amrap crossfit wod, goblet lunge workout, kettlebell swing workout, pistol squat workout, rowing workout

AMRAP 20

4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings @12/20 Intermediate: @16/24 RX: @20/28
AB-mat sit ups
KB reverse lunges i goblet

After every round do 12/15 cal Row

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for time

The Inverter

crossfit bike workout, double under workout, for time crossfit wod, jump rope workout, single under workout

For time

10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders

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for time

Six Rounds of Sadness

atomic sit-up workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, single under workout, toes to bar workout, v-up workout

6 rounds:

8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders

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for time

Unwanted Interruptions

Box jump workout, conditioning and strength workout, crossfit for time workout, EMOM workout, full body crossfit wod, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout

For time

75 Wallballs @14/20 lbs
EMOM: 5 KB swings

2 min pause

For time

50 KB Clean & Jerk
EMOM: 5 Box jump overs

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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?

hand-release push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
handstand push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
Burpee
The burpee is a simple, full-body movement that combines a squat, plank, and jump into one explosive exercise. It’s a staple in nearly every burpee workout thanks to its ability to build cardio endurance, coordination, and mental toughness — fast.
In this workout, burpees spike your heart rate, challenge your engine, and require no equipment. Whether you're doing them over a bar, onto a target, or just flat out, burpees are a true test of grit and conditioning.
Box jump
The box jump is a plyometric movement that builds explosive power, coordination, and lower body strength. It’s a key component in many high-intensity box jump workouts, often used to develop speed, agility, and stamina.
In this workout, box jumps challenge your legs, core, and cardiovascular system, while also training quick reaction and balance. Whether performed at a moderate pace or in sprint intervals, the box jump is a powerful tool for improving athletic performance.