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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

Bar Line Burner

AMRAP 11

8/10 cal Row
4 Squat snatch
4 Bar facing burpees

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Rowing Nowhere

AMRAP 16

Row for meters

E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower

The Overhead Overload

AMRAP 16

15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row

Run, Press, Lunge, Crunch

AMRAP 11

4 Shuttle Runs
12 DB Bench Press
4 Shuttle Runs
15 m Double DB Walking Lunges
4 Shuttle Runs
16 V-Ups

Open 17.2

AMRAP 12

2 rounds of:
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans -

Then, 2 rounds of:
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans -

Devil in the Details

AMRAP 14

8 Double DB Devils press
10 Double DB Box Step overs
12/15 Cal Echo Bike
14 Wall Balls

Wallball Wonderland

AMRAP 12

12 ring rows/pull ups
20 DB reverse lunges -
8 Hand release push ups/HSPU
20 Wall balls lbs

Triple Burn Interrupt

AMRAP 15

20 Cal Echo Bike
20 Cal Ski
20 Cal Row

Every 3 min: 14 DB Snatch + 6 DB Facing Burpees

Devils on the Bar

AMRAP 16

2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters -
8 OA devils clean -

Climb and Churn

AMRAP 16

1 Rope Climb / Legless Rope Climb
8 Thrusters
16 cal Row
8 GHD Sit-ups

Workouts with simliar Tags

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

Buy In, Black Out

For time

Buy in: 100 DU/200 SU

4 rounds:
12 Power snatch -
12 Bar facing burpees
12 Back rack reverse lunges

Buy out: 100 DU/200 SU

TC: 18

12-Round Circuit

AMRAP 12

12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges

One Ring to Ruin Them All

For time - 10 rounds

1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk -
3 Front squats
4 Bar facing burpees

Comment: Try to keep a pace of one minute per round.

TC: 12

Trifecta Takedown

AMRAP 6

20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps

Rest 2 min

AMRAP 6

6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters

Rest 2 min

AMRAP 6

16 Toes to Bar
16 Kettlebell Swings

Two by Two

2 Rounds

20/26 Cal Row
9 Shoulder to Overhead
12 Front Rack Lunges

Then 2 Rounds

20/26 Cal Run
9 Bar Facing Burpees
12 Power Cleans

TC: 11

AMRAP workout

Heavy Set

bar facing burpee workout, chest to bar workout, cluster workout, front squat workout, power clean workout, pull-up workout, wall walk workout

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

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EMOM workout

Barbell Burndown

back rack reverse lunge workout, burpee over bar workout, overhead squat workout, ski erg workout, snatch workout

EMOM 20

1: 6 Snatch + 6 Overhead squats
2: 12 Burpee over bar
3: 12 Back rack reverse lunges
4: 12/15 cal Ski erg
5: Rest

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AMRAP workout

Overhead Ambitions

double dumbbell box step over workout, ground to overhead workout, overhead squat workout, shuttle run workout

AMRAP 14

12 Double DB Box step ups
6 Shuttle run
8 Ground to overhead
8 OH Squat

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E4MOM workout

Front Line

assault bike workout, bar facing burpee workout, Deadlift workout

E4MOM 16

8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts
8/11 Cal Assault Bike

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for time workout

Two-Part Torture

bar facing burpee workout, Deadlift workout, front squat workout, Hang Power Clean workout, power clean workout, shoulder to overhead workout

30 ON/30 OFF

15 Deadlift -
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees

2 min pause

For time

10 Deadlift -
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees

Total TC: 17 min

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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.