12 cal Ski erg
12 Double DB hang power clean - @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
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 - @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
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.
2-4-6-8-10…
OA Devil’s press
Pull-ups / Chest to bar
DB Overhead squats
HSPU / Parallettes HSPU
12 KB Snatch -
12 Ring rows/pull ups/chest to bar
12 Burpee KB deadlift -
12 Double KB Front rack lunges
12 Handstand push-ups
12 Power snatch
12 Back squats
12 cal Bike erg
80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
10 Reaction drill
Rest 1 min
80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
Rest 1 min
80 Single unders/40 Double unders
25 Air squats
20 Push ups
Total time: 20 min
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
2 Wall walks/10 m. HSW
5 D-ball cleans - lbs
8 Dual KB front rack lunges-
3 min rest
2 Wall walks/10 m. HSW
5 D-ball squats- lbs
8 Dual KB snatch -
6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -
20 m Sandbag Bear Hug Carry
20 Wall Balls
8 Sandbag Cleans
3 Wall walks
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 Bojump overs
8 Alternating DB snatch - intermediate:
8 DB OH lunges
8 Sit ups
3-6-9-12-15…
DB Bench Press
Double DB Squat Cleans
Wall Balls
60 Double Unders after each round
10-8-6-4
Back Squat
Shuttle Runs
Rest 1 min
20-15-10-5
Pull ups
Target Burpees
Rest 1 min
30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover
TC: 22
A: EMOM 4
3 Devils press -
6 DB deadlift -
10 Air squats
2 min pause
B: EMOM 4
6 DB Hang cleans -
6 DB squats -
6 Burpee over DB
2 min pause
10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch -
12 Wall balls 14/20 lbs
TC: 19
10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower
10/12 Cal Row
10 Wall Balls
Max Cal Row
600 m row
60 Wall balls 14/20 lbs
500 m row
50 KB clean -
400 m row
40 Burpees
AMRAP workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, rope climb workout, rope pull workout, ski erg workout
12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs
air squat workout, box jump workout, dumbbell step-up workout, row workout, ski erg workout, toes to bar workout, v-up workout
24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)
TC: 20
a-jump workout, chest to bar workout, dumbbell bench press workout, dumbbell snatch workout, ghd sit-up workout, handstand walk workout, one arm dumbbell overhead squat workout, one arm dumbbell thruster workout, pull-up workout, toes to bar workout, wall walk workout
1: 22 Alt DB Snatch, 12 A-jumps, Max Pull ups / C2B
2: 16 OA DB Thrusters, 14 GHD sit ups, Max meter Wall walks / HSW
3: 16 OA DB OH Squats, 14 DB Bench Press, Max Toes to bar
Repeat after 2 min rest
AMRAP workout, double under workout, dumbbell hang clean workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, row workout, single under workout
12 cal row
8 DB hang cleans -
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders
AMRAP workout, clean and jerk workout, wall ball workout
AMRAP 3
Wall balls
Rest 1 min
AMRAP 3
Clean & Jerk -
Rest 1 min
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!
