5-10-15-20-25….
Cal Run OR Cal bike
DB snatch – @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
Cal Row
Burpees
Workout Overview This 30-minute CrossFit AMRAP builds intensity round by round with increasing reps of running or biking, dumbbell snatches, rowing, and burpees. A long-format grinder for endurance and grit. 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 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.
5-10-15-20-25….
Cal Run OR Cal bike
DB snatch – @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
Cal Row
Burpees
Workout Overview This 30-minute CrossFit AMRAP builds intensity round by round with increasing reps of running or biking, dumbbell snatches, rowing, and burpees. A long-format grinder for endurance and grit. 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 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.
10-9-8-7-6-5-4-3-2-1
KB clean & Jerk
Pull ups
Into max rounds:
4 Sandbag cleans
14 m Sandbag carry
4 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
Buy in: 50 Double crossovers / 100 Single crossovers
16 DB Step Overs
12 DB Hang Clusters
16 Toes to Bar
12 Burpees to Target
6 Double DB Bench press
10m Back rack walking lunges
20 Wall ball lunges
30 Single crossovers / 20 Double crossovers
2 Wall walks
4 Shuttle run
6 Squat cleans –
8 Knee raises/knees to elbows/T2B
10 Deadlift –
12/16 Cal Row
12 Double DB Push Press
12 Double DB Front Squats
40 Single Crossovers / 30 Double Crossovers
20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps
Rest 2 min
6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters
Rest 2 min
16 Toes to Bar
16 Kettlebell Swings
15 HR. Push Ups
15 meter Double KB Overhead walk –
25 KB Swings –
300/400 meter row
12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges
14 Ring rows/pull ups
14 Front squats – RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings –
12/15 Cal Row
9 Burpee Over Rower
2 Rope Climbs / Legless Rope Climbs
Rest 1 min
TC: 17
8 DBL DB hang snatch –
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar
Rest 2 min
10 DBL DB hang cleans –
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB
TC: 23
10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch –
12 Wall balls 14/20 lbs
TC: 19
6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike
3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees
burpee over rower workout, double under workout, kettlebell thruster workout, rope climb workout, row workout, single crossover workout
12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower
chest to bar workout, dumbbell snatch workout, ghd sit-up workout, pull-up workout
12 Pull ups / Chest to bar
12 GHD Sit ups
12 Alt. DB Snatch
TC: 16
AMRAP workout, hand-release push-up workout, kettlebell overhead walk workout, kettlebell swing workout, row workout
15 HR. Push Ups
15 meter Double KB Overhead walk –
25 KB Swings –
300/400 meter row
air squat workout, power clean workout, pull-up workout, row workout
30/42 Cal Row
3 Power cleans (80% 1RM)
15 Pull ups
30 Air squats
TC: 21
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!
