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Over the Top - Crossfit Workout

4 × AMRAP 3

AMRAP 3

6 Burpee Box Jump Overs
12 DB Overhead Reverse Lunges – Intermediate: @15/22,5 | RX: @17,5/25

Rest 2 min

AMRAP 3

2 Wall Walks
8/12 Cal Assault Bike

Rest 2 min and repeat

The Workout description

Workout Overview

“Over the Top” is a sprint-interval format made up of two alternating 3-minute AMRAPs. Each mini-AMRAP hits the shoulders, lungs, and legs with aggressive pacing and compound movement combinations. You’ll cycle through burpee box jump overs and overhead reverse lunges, then wall walks and assault bike, repeating the entire flow a second time.

Execution and Focus

Move quickly but consistently—your goal is to get deep into the second round of each AMRAP without blowing up. Stay low and snappy on box jump overs. The lunges require balance and bracing—keep overhead stability with every step. On wall walks, focus on smooth reps rather than racing the wall. On the bike, hit a hard but repeatable pace—recovery happens in the 2-minute rest.

Strategy and Finish

This workout is about repeatability under fatigue. Push your pacing across all four AMRAPs while minimizing drop-off in performance. Round 3 and 4 are where you earn your score—stay sharp when the burn sets in. Transition fast, breathe deep, and keep pressing the throttle.

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Over the Top - Crossfit Workout

assault bike workout, burpee box jump over workout, dumbbell overhead reverse lunge workout, wall walk workout

4 × AMRAP 3

AMRAP 3

6 Burpee Box Jump Overs
12 DB Overhead Reverse Lunges – Intermediate: @15/22,5 | RX: @17,5/25

Rest 2 min

AMRAP 3

2 Wall Walks
8/12 Cal Assault Bike

Rest 2 min and repeat

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

Climb and Crush

AMRAP 17

12 KB Goblet Squats
3 Rope Climbs
9 Burpee over KB
12 KB Clean & Jerk
1 Legless Rope Climb
4 Wall Walks

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Climb & Collapse

AMRAP 14 – 1-2-3-4-5… / 2-4-6-8-10…

Strict Pull-ups / Pullovers
Double DB Hang Clusters
Lateral Burpee over DB
Shuttle Runs

The DB Gauntlet

AMRAP 21

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

The Ascension Protocol

AMRAP 15

4-8-12-16-20…
Double DB deadlifts
Double DB hang power cleans
Toes to bar
A-jumps

The Clean Circuit

AMRAP 19

50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans

Overhead Ambitions

AMRAP 14

12 Double DB Box step ups
6 Shuttle run
8 Ground to overhead
8 OH Squat

Triple Trouble

AMRAP 9

12 Deadlifts
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

Rest 2 min

AMRAP 6

8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

Rest 2 min

AMRAP 3

6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

AMRAP Avalanche

AMRAP 8

80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
10 Reaction drill

Rest 1 min

AMRAP 6

80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar

Rest 1 min

AMRAP 4

80 Single unders/40 Double unders
25 Air squats
20 Push ups

Total time: 20 min

Heavy Set

AMRAP 3

21 Bar Facing Burpees
Max Reps Front Squats

Rest 2 min

AMRAP 3

35 Pull-Ups / Chest to Bar
Max Reps Power Cleans

Rest 2 min

AMRAP 3

7 Wall Walks
Max Reps Clusters

DB Ladder Burn

AMRAP 12 – 2-4-6-8-10…

Double DB Hang clean
Double DB Push press
Double DB Front squats
Cal Echo Bike

Workouts with simliar Tags

assault bike workout, burpee box jump over workout, dumbbell overhead reverse lunge workout, wall walk workout

Watt the Hell

3 ON/1 OFF

1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski (Do a burpee, then jump up onto the ski machine)

Buried in Ball & Bike

AMRAP 18

1-2-3-4-5…
D-Ball clean - lbs
HR. Push ups / HSPU
OA Devils press -

*After every round: 14/19 cal Bike

Burpee Bells & Balance

For Time

4 Rounds:
10m Double KB Front Rack Lunges
7 Burpee Over KB

Rest 2 min

2 Rounds:
25 Double Unders
3 Wall Walks / 10m Handstand Walk
25 Box Jump Overs
3 Wall Walks / 10m Handstand Walk

TC: 16

The Power Pulse

3 Rounds of AMRAP 5

8 Double DB Thrusters
10/12 cal Row
5 Burpee Box Jump Over

Rest 2 min between rounds

Cardio Churn

EMOM 20

10–20 Cal Assault Bike

10–20 Cal Ski Erg

10–20 Cal Row

50–70 Double Unders

Rest

for time workout

Row Down Revival

air squat workout, handstand walk workout, row workout, wall walk workout

For Time

2 Rounds:
50/60 cal Row
3 Wall walks / 10m Handstand walk
50 Air squats

Rest 1 min

Then, 2 Rounds:

25/30 cal Row
3 Wall walks / 10m Handstand walk
25 Air squats

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for time workout

Grinder Three

burpee box jump over workout, pistol squat workout, ski erg workout, wall ball workout

3 Rounds

9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls
9 Burpee Box Jump Overs

Rest 90 sec between rounds

TC: 18

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AMRAP workout

Ascending Trials

bike erg workout, Burpee Box Jump workout, burpee ring pull-up workout, double dumbbell step-up workout, ring muscle up workout, toes to rings workout, wall walk workout

AMRAP 8

1-2-3-4…
Burpee ring pull up / Ring muscle up
Wall walk
100-200-300-400… m Bike erg

Rest 2 min

AMRAP 8

5-10-15-20…
Toes to rings
Double DB step ups
Burpee box jumps

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for time workout

Snatch Stack Sprint

assault bike workout, double dumbbell front squat workout, double dumbbell snatch workout, push-up workout

For time – 21-15-9

Double DB snatch
Cal Assault bike
Double DB front squat
Push ups

TC: 17

Try it

for time workout

Three-Four-Five

back squat workout, bar muscle up workout, box jump workout, burpee pull-up workout, Deadlift workout, hand-release push-up workout, wall walk workout

For time

3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU

TC: 17

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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?

Burpee Box Jump Overs
The burpee box jump over is a high-intensity, plyometric movement that combines a burpee with a lateral or forward jump over a box. A staple in burpee box jump over workouts, this movement tests explosive power, coordination, and grit.
In this workout, burpee box jump overs elevate the heart rate, develop lower-body explosiveness, and challenge mental resilience. Unlike standard box jumps, the goal is to get over the box—not land on top—keeping the movement fast and fluid. It’s a perfect blend of cardio and power in a compact format.
Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.