Plate Date - Crossfit Workout

AMRAP 15

12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate - @10/15 Intermediate: @15/20 RX: @20/25
6 Overhead squats with plate - @10/15 Intermediate: @15/20 RX: @20/25
3 Shuttle run

The Workout description

Workout Overview

Workout Overview This 15-minute AMRAP combines gymnastics, weight plate work, and shuttle sprints for a full-body, high-effort grind. 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.

Execution and Focus

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.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "AMRAP" format

AMRAP workout

The Longest Loop

Burpee workout, chest to bar workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout

AMRAP 17

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 -

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AMRAP workout

Thruster? I Hardly Know Her

AMRAP workout, double under workout, hand-release push-up workout, handstand push-up workout, single under workout, thruster workout

AMRAP 16

10 Thrusters -
10 HR. push ups / HSPU
100 Single unders/75 Double unders

Rest 30 sec

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AMRAP workout

Crossover Circuit

double crossover workout, kettlebell clean and jerk workout, kettlebell overhead lunge workout, row workout, single crossover workout

AMRAP 16

12 KB Clean & Jerks
12 KB Overhead Lunges
12/16 cal Row
40 Single Crossovers / 20 Double Crossovers

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AMRAP workout

The Farmer & The Wall

chest to bar workout, double dumbbell clean workout, farmer carry workout, pull-up workout, ring row workout, wall walk workout

AMRAP 12

2 Wall walks
10 Double DB clean -
10 ring rows/Pull ups/Chest to bar
20 m farmer walk -

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AMRAP workout

The Clean Circuit

AMRAP workout, double under workout, power clean workout, pull-up workout, single crossover workout, squat clean workout, toes to bar workout

AMRAP 19

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

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Workouts with simliar Tags

ground to overhead workout, knee raises workout, knees to elbows workout, shuttle run workout, toes to bar workout

for time workout

Dumbbells & Discipline

double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout

2 rounds for time

32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -

TC: 18

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for time workout

Under Pressure

bench press workout, for time workout, shuttle run workout, toes to bar workout, wall ball workout

For Time

10 Shuttle Runs

20 Bench Press

10 Shuttle Runs

40 Toes to Bar

10 Shuttle Runs

60 Wall Balls

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AMRAP workout

Bike & Belly Breakdown

AMRAP workout, atomic sit-up workout, bike erg workout, double dumbbell front rack squat workout, knee raises workout, knees to elbows workout, v-up workout

AMRAP 20

1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat -
16 atomic sit ups /V-ups

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for time workout

From Bar to Boulevard

burpee over bar workout, chest to bar workout, Hang Power Clean workout, knee raises workout, knees to elbows workout, pull-up workout, ring r, running workout, shoulder to overhead workout, toes to bar workout

For time

20 Knee raises/knees to elbows/T2B
30 Hang power cleans
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar

Cash out: 800 m run

TC: 14

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for time workout

10 Rounds of Regret

bar facing burpee workout, ground to overhead workout

For time

10-9-8-7-6-5-4-3-2-1
Ground to overhead - Intermediate: 30/45 RX: 40/55
Bar facing burpees

TC: 14

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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?

T2B
Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.
In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.
ground to overhead
The ground-to-overhead movement trains your ability to lift a weight from the floor all the way to a locked-out position overhead — using any technique, such as a snatch, clean and jerk, or clean and press. It’s a versatile choice in any ground to overhead workout, combining full-body strength, speed, and coordination.
In this workout, ground-to-overhead challenges your posterior chain, shoulders, and core, while allowing flexibility in how you move the load efficiently. It’s perfect for functional fitness, especially when time and intensity matter.
shuttle run
The shuttle run is a high-intensity, agility-based movement that involves running back and forth between two points. Common in shuttle run workouts, it develops speed, acceleration, change-of-direction skills, and aerobic capacity.
In this workout, shuttle runs challenge your footwork, coordination, and cardiovascular endurance—especially when combined with strength movements. Whether done for distance, time, or reps, the shuttle run is a simple yet effective way to improve athletic conditioning.
knee raises
Knee raises are a core-focused gymnastics movement that builds abdominal strength, hip flexor control, and grip endurance. Common in beginner and advanced knee raise workouts, they’re performed hanging from a pull-up bar, bringing the knees toward the chest.
In this workout, knee raises train midline stability and coordination, making them a great progression toward toes-to-bar. Whether strict or kipping, knee raises are an effective and scalable movement for developing strong, functional core strength.
knees to elbows
Knees to elbows is a gymnastics-based core movement performed hanging from a pull-up bar, where the knees are driven upward to make contact with the elbows. Frequently featured in knees to elbows workouts, it trains core strength, grip endurance, and body control—all under tension.
In this workout, knees to elbows develop midline stability, lat activation, and coordination, serving as a foundational skill for more advanced movements like toes-to-bar. They’re an effective way to build functional core strength while improving shoulder and hip mobility in dynamic settings.

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