10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
"AMRAP 10 – Legs, Core, Chaos"
In this spicy little 10-minute AMRAP, you’ll cycle through three deceptively simple movements that light up your legs, core, and lungs:
10 Alternating Pistol Squats
Use a bench or box for support, or go full RX if you're feeling brave
15 AbMat Sit-Ups
Fast and snappy – until your abs stop cooperating
6 Burpee Box Jump Overs
Legs are jelly, heart is racing, box is glaring. Go anyway.
The goal: Stay smooth and consistent — and don’t let the pistols turn into a balance circus
burpee pull up workout, crossfit amrap wod, hand-release push-up workout, rope climb workout, row, Row workout, rowing workout, squat snatch workout
AMRAP 16
1 rope pulls/rope climbs
3 Squat snatch @20/30 intermediate: @35/50 RX: @40/60
6 Burpee pull ups
12 HR. push ups
24 cal row
Box jump workout, DB Thruster workout, knee raises workout, knees to elbows workout, T2B workout
AMRAP 15
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Box jumps
DB Thrusters
abmat sit-up workout, box jump over workout, db deadlift workout, DB snatch workout, dumbbell clean workout, knee raises workout, knees to elbows workout, push-up workout, toes to bar workout
4 x AMRAP 3
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups
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
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
9 Ground to overhead with plate
6 Overhead squats with plate
3 Shuttle run
abmat sit-up workout, box jump over workout, db deadlift workout, DB snatch workout, dumbbell clean workout, knee raises workout, knees to elbows workout, push-up workout, toes to bar workout
4 x AMRAP 3
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout, toes to bar workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB goblet Squat
20 HR push ups
20 Burpee Box Jumps
3 minute rest
1 round
10 Knee raises/knees to elbows/T2B
10 DB snatch
10 DB goblet Squat
10 HR push ups
10 Burpee Box Jumps
abmat sit-up workout, dumbbell snatch workout, dumbbell squat workout, hand-release push-up workout, handstand push-up workout, wall ball workout
AMRAP 14
14 DB snatch
14 DB squats
14 Ab-mat situps
14 Wall balls 10/14 lbs
14 HR. push ups / Handstand push ups
crossfit full body workout, dumbbell clean workout, farmer carry workout, functional fitness workout, grip strength workout, shoulder and grip workout, wall walk workout
10 rounds
2 wall walk
10 Double DB clean
20 m farmer walk
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
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!
