12 cal Ski erg
12 Double DB hang power clean – @2×12,5/17,5 Intermediate: @2×15/22,5 RX: @2×17,5/25
2 min rest
3-6-9-12-15….
One arm devils press – @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
GHD sit ups
Workout Overview This dual AMRAP CrossFit workout pairs ski and dumbbell cleans with an ascending ladder of one-arm devil's press and GHD sit-ups. Sprint effort meets core burnout. 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. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
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. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your mindset lead 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.
12 cal Ski erg
12 Double DB hang power clean – @2×12,5/17,5 Intermediate: @2×15/22,5 RX: @2×17,5/25
2 min rest
3-6-9-12-15….
One arm devils press – @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
GHD sit ups
Workout Overview This dual AMRAP CrossFit workout pairs ski and dumbbell cleans with an ascending ladder of one-arm devil's press and GHD sit-ups. Sprint effort meets core burnout. 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. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
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. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your mindset lead 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.
5-10-15-20…
Ring Dips
10-20-30-40…
Walking Lunges with KBs
Same rep count Pull-ups
6 Double DB Bench press
10m Back rack walking lunges
20 Wall ball lunges
30 Single crossovers / 20 Double crossovers
2-4-6-8-10…
OA Devil’s press
Pull-ups / Chest to bar
DB Overhead squats
HSPU / Parallettes HSPU
Strict Pull-ups / Pullovers
Double DB Hang Clusters
Lateral Burpee over DB
Shuttle Runs
6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges –
12 DB Shoulders to overhead
Rest 3 min
12 Power Snatch – Intermediate: 30/45 RX: 35/50
12 Sumo deadlift high pull
18 V-ups
18 Bojumps
20 m Sandbag Bear Hug Carry
20 Wall Balls
8 Sandbag Cleans
3 Wall walks
3-6-9-6-3
Strict HSPU / Wall Facing HSPU
Burpee DB Step-ups
20-40-60
Double Unders
Jumping Squats
Max D-ball Cleans
AMRAP 4
10 DB Clean & Jerks
4 Shuttle runs
10 Box jumps
Rest 2 min
12 Sit-ups
9 KB Swings
12 Push-ups
Rest 2 min and repeat
1-2-3-4-5…
D-Ball clean – lbs
HR. Push ups / HSPU
OA Devils press –
*After every round: 14/19 cal Bike
12 ring rows/pull ups
20 DB reverse lunges –
8 Hand release push ups/HSPU
20 Wall balls lbs
Buy-in: 40/50 Cal Assault Bike
Then, as many rounds as possible of:
16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks – Intermediate: 15/22,5 RX:
22/28 cal row
1: 1 Burpee over DB + 10 DBL DB snatch –
2: 2 Burpees over DB + 20 DBL DB hang cleans
3: 3 Burpees over DB + 30 Air squats
4: 4 Burpees over DB + ME cal Row
5: Rest
50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans
AMRAP workout, clean and jerk workout, wall ball workout
AMRAP 3
Wall balls
Rest 1 min
AMRAP 3
Clean & Jerk –
Rest 1 min
AMRAP workout, burpee kettlebell deadlift workout, chest to bar workout, double kettlebell front rack lunge workout, kettlebell snatch workout, pull-up workout, ring row workout
12 KB Snatch –
12 Ring rows/pull ups/chest to bar
12 Burpee KB deadlift –
12 Double KB Front rack lunges
bike erg workout, for time workout, leg behind pistol workout, pistol squat workout, push-up workout, row workout, ski erg workout
30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
TC: 31
bar facing burpee workout, power clean and jerk workout, ski erg workout
EMOM 16
1: 8 Power Clean & Jerks / Bar facing burpees
2: 11/14 cal Ski erg
3: Max reps Bar facing burpees / Power Clean & Jerks
4: Rest
AMRAP workout, assault bike workout, d-ball clean workout, hand-release push-up workout, handstand push-up workout, one-arm devil’s press workout
1-2-3-4-5…
D-Ball clean – lbs
HR. Push ups / HSPU
OA Devils press –
*After every round: 14/19 cal Bike
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!
