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Ramp Rounds - Crossfit Workout

AMRAP 12

2-4-6-8-10-12…
Ground to Overhead – Intermediate: @35/50 | RX: @40/60
Back Rack Reverse Lunges
Bar Facing Burpees

The Workout description

Workout Overview

“Ramp Rounds” is a classic AMRAP with a rep-ladder format that increases volume every round. You’ll cycle through three gritty movements—barbell ground to overhead, back rack reverse lunges, and bar-facing burpees. The focus is on staying composed as volume builds and barbell fatigue sets in.

Execution and Focus

Start steady and stay technical. Use a clean & jerk or snatch based on efficiency for the ground to overhead, but don’t rush early reps. For lunges, brace through the core and maintain consistent steps, keeping the barbell steady in the back rack. Bar-facing burpees should be fluid and paced—don’t spike too early.

Strategy and Finish

The ladder format rewards smart pacing. Early rounds should feel quick and snappy. Break up the barbell if needed, but minimize transition times. The challenge intensifies as rounds progress—set a goal to hit the round of 12 or beyond. Grip and legs will burn—focus on breath and rhythm under fatigue.

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Ramp Rounds - Crossfit Workout

back rack reverse lunge workout, bar facing burpee workout, ground to overhead workout

AMRAP 12

2-4-6-8-10-12…
Ground to Overhead – Intermediate: @35/50 | RX: @40/60
Back Rack Reverse Lunges
Bar Facing Burpees

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

Plate Date

AMRAP 15

12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate -
6 Overhead squats with plate -
3 Shuttle run

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The Grinder’s Delight

AMRAP 15

20 Bostep overs -
8 Clean & Jerk -
20 Single leg V-ups
8 Burpee over bar

Wall Ball Step AMRAPs

AMRAP 15

AMRAP 15 Cal Row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15 Cal Assault Bike (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs

Three Times the Trouble

AMRAP 5

8 DB snatch -
6 HR push ups/HSPU
6 Ring rows/pull ups

1 min rest

AMRAP 5

8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B

1 min rest

AMRAP 5

8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up

The Clean Circuit

AMRAP 19

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

Buy In or Burn Out

AMRAP 14

Buy-in: 40/50 Cal Assault Bike

Then, as many rounds as possible of:

12 Deadlifts (Int: 40/60 kg, RX: 50/75 kg)
4 Wall Walks
16 DB Hang Clean & Jerk (Int: 15/22.5 kg, RX: 17.5/25 kg)

Pull and Burn

AMRAP 14

15/19 cal Bike erg
12 Hang power clean
9 Shoulder to overhead
6 Burpee pull ups
60 Double unders

Ascending Trials

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

Triple AMRAP Grind

AMRAP 8

AMRAP 8
2-4-6-8-10… Sumo deadlift high pull, Push press, Bar facing burpees
Rest 3 min
AMRAP 8
12 Pull ups / Chest to bar, Double KB swings, Double KB overhead walk
Rest 3 min
AMRAP 8
20 GHD sit ups, Back squat, Thrusters

Tangle Up

AMRAP 17

40 Single Crossovers
18 Toes to Bar
15 Cal Bike Erg
12 Double DB OH Lunges

Workouts with simliar Tags

back rack reverse lunge workout, bar facing burpee workout, ground to overhead workout

Triple AMRAP Grind

AMRAP 8

Burpee Inversion

EMOM 10

1: 10 Hang Power Cleans + 1 Bar facing burpee
2: 9 Hang Power Cleans + 2 Bar facing burpees
...
10: 1 Hang Power Clean + 10 Bar facing burpees

Round 2 is the Real One

The workout

2 Rounds for time

800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run

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

Power Burpee EMOM

EMOM 16

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

EMOM workout

High Five EMOM

bar facing burpee workout, bar muscle up workout, bike erg workout, chest to bar workout, pull-up workout, strict handstand push-up workout, thruster workout, wall facing handstand push-up workout

EMOM 25

1: 400 meter Bike
2: 8–14 Strict HSPU / Wall Facing Handstand Push-Ups
3: 6 Thrusters + 6 Bar Facing Burpees
4: 15 Pull-Ups / C2B / 4–6 Bar Muscle-Ups
5: Rest

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for time workout

D-Ball Gatekeeper

bar facing burpee workout, d-ball clean workout, d-ball squat workout, Deadlift workout, running workout

For time

Buy in: 10 D-ball Cleans

5 Rounds:
200 m Run
12 Deadlifts
9 Bar Facing Burpees

Cash out: 15 D-ball Squats

TC: 17

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for time workout

Firestarter Split

bar facing burpee workout, burpee pull-up workout, shuttle run workout, ski erg workout, thruster workout, toes to bar workout

10 Rounds

2 Thrusters
4 Bar facing Burpees
6 Toes to bar

Into

3 Rounds
7 Shuttle Runs
7 Burpee pull ups
14/19 Cal Ski erg

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AMRAP workout

Ladder of Fire

AMRAP workout, bar facing burpee workout, Deadlift workout, front squat workout, handstand push-up workout

AMRAP 13

3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees

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AMRAP workout

Bar Ascension

bar facing burpee workout, overhead squat workout, power snatch workout, running workout, toes to bar workout

AMRAP 18

4-6-8-10-12…
Toes to bar
Power Snatch
OH Squats
Bar facing burpees
*After each round: 400 meter run

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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?

bar facing burpee
The bar-facing burpee is a high-intensity movement that combines a chest-to-floor burpee with a two-foot jump over a barbell. It's a CrossFit staple used in many bar facing burpee workouts to build explosive power, agility, and full-body conditioning.
In this workout, bar-facing burpees spike your heart rate, test your coordination, and demand mental grit — especially when paired with heavy lifting or fast-paced intervals. Simple, brutal, and effective.
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.