3 Rope Climbs
Back Rack Walking Lunges – Intermediate: @35/50 | RX: @45/65
10 Shuttle Runs
10 GHD Sit-ups
box jump over workout, double dumbbell deadlift workout, dumbbell clean workout, dumbbell snatch workout, overhead lunge workout, push-up workout
The workout
6 Double DB deadlift -
6 Double DB cleans
6 Push ups
Rest 1 min
8 Bojump overs
8 Alternating DB snatch -
8 DB OH lunges
Rest 1 min
AMRAP workout, dumbbell hang clean and jerk workout, row workout, toes to bar workout
16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks - Intermediate: 15/22,5 RX:
22/28 cal row
AMRAP workout, Devils press workout, dumbbell clean workout, ghd sit-up workout, ski erg workout
12 cal Ski erg
12 Double DB hang power clean -
2 min rest
3-6-9-12-15….
One arm devils press -
GHD sit ups
AMRAP workout, atomic sit-up workout, front squat workout, kettlebell swing workout, pull-up workout, ring row workout, shoulder to overhead workout, v-up workout
14 Ring rows/pull ups
14 Front squats - RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings -
box jump workout, dumbbell thruster workout, knee raises workout, knees to elbows workout
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Bojumps
DB Thrusters -
box jump over workout, double dumbbell step over workout, ghd sit-up workout, handstand push-up workout
12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups
devils clean workout, devils cluster workout, knee raises workout, knees to elbows workout, rope climb workout, row workout, toes to bar workout
A:
12/15 cal row
8 Double DB devils clean -
ME Rope climbs
B:
12/15 cal row
8 Double DB devils clusters -
ME Knee raises/knees to elbows/T2B
ground to overhead workout, knee raises workout, knees to elbows workout, shuttle run workout, toes to bar workout
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate -
6 Overhead squats with plate -
3 Shuttle run
AMRAP workout, assault bike workout, chest to bar workout, dumbbell bench press workout, legless rope climb workout, pull-up workout, rope climb workout
16 Dumbbell Bench Press
16 Pull-Ups / C2B
12/16 Cal Assault Bike
1 Legless Rope Climb
1 Rope Climb
for time workout, ghd sit-up workout, pistol squat workout, ring dip workout, ring push-up workout, rope climb workout, rope pull workout
21-15-9
Ring push ups/Banded ring dips/ring dips
GHD sit ups
Variation of pistols squat/pistol squat
* 2 rope pulls/rope climbs after each round
TC: 17
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!
