10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
Workout Overview In this spicy little 10-minute AMRAP, you’ll cycle through three deceptively simple movements that light up your legs, core, and lungs: This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. 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. This CrossFit AMRAP workout is designed to improve performance and endurance.
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. 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. This dumbbell lunges is designed to improve performance and endurance.
Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for 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 box jumps is designed to improve performance and endurance.
This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.
10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
Workout Overview In this spicy little 10-minute AMRAP, you’ll cycle through three deceptively simple movements that light up your legs, core, and lungs: This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. 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. This CrossFit AMRAP workout is designed to improve performance and endurance.
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. 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. This dumbbell lunges is designed to improve performance and endurance.
Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for 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 box jumps is designed to improve performance and endurance.
This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.
8 DB snatch -
6 HR push ups/HSPU
6 Ring rows/pull ups
1 min rest
8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B
1 min rest
8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up
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
15/19 cal Bike erg
12 Hang power clean
9 Shoulder to overhead
6 Burpee pull ups
60 Double unders
20 Cal Echo Bike
20 Cal Ski
20 Cal Row
Every 3 min: 14 DB Snatch + 6 DB Facing Burpees
10 Double DB snatch -
10 Double DB deadlift -
*Every time you set the dumbbells down, do 5 burpees over the dumbbells.
The workout
6 Double DB deadlift -
6 Double DB cleans
6 Push ups
Rest 1 min
8 Bojump overs
8 Alternating DB snatch -
8 DB OH lunges
Rest 1 min
12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row
TC: 30
20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB Goblet Squat -
20 HR push ups
20 Burpee BoJumps
TC: 16
40 Toes to Bar
40 Cal Bike Erg
40 DB Snatch
40 Pistol Squats / DB Pistols (RX: @10/15)
40 Burpee Box Jumps
TC: 16
21-15-9
Cal row
Variation of pistols squat/pistol squat
1 min rest
21-15-9
Cal row
Ring rows/Pull ups/C2B
TC: 15
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
assault bike workout, dumbbell overhead walking lunge workout, dumbbell snatch workout, dumbbell thruster workout, hand-release push-up workout, pistol squat workout, toes to bar workout
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
abmat sit-up workout, AMRAP workout, bike erg workout, dumbbell lunge workout, dumbbell snatch workout, ghd sit-up workout, hand-release push-up workout, overhead reverse lunge workout, ring push-up workout
500 m bike
14 Alt. DB snatch -
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups
abmat sit-up workout, goblet lunge workout, kettlebell swing workout, pistol squat workout, row workout
4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings
AB-mat sit ups
KB reverse lunges i goblet
After every round do 12/15 cal Row
abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, row workout, shoulder to overhead workout
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row
TC: 30
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!
