Rep Escalator - Crossfit Workout

abmat sit-up workout, AMRAP workout, down up workout, ground to overhead workout, overhead lunge workout, wall ball workout

AMRAP 10

15 Wall balls
15 Overhead lunges w. wall ball
15 Ab-mat sit up w. wall ball
15 Down up on wall ball + ground to overhead

workout description

"AMRAP 10 – Wall Ball, All In"

Complete as many rounds as possible in 10 minutes of:
15 Wall Balls
15 Overhead Lunges with Wall Ball
15 Ab-Mat Sit-Ups with Wall Ball
15 Down-Ups on Wall Ball + Ground to Overhead

This WOD turns the wall ball into your sole tool and total-body challenge. With squatting, lunging, core rotation, and power through overhead extension, this AMRAP emphasizes efficiency and breath control. Every rep is weighted, and every movement is meant to flow into the next. Short time domain, but no rest built in.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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AMRAP

Station to Situation

air squat workout, chest to bar workout, crossfit emom workout, crossfit full body workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, rowing workout, shoulders to overhead workout, v-up workout

AMRAP 16

1: 10/15 cal row
2: AMRAP: 4 x Hang power clean + 4 x Shoulders to overhead
3: 24 alternating V-ups
4: AMRAP: 5 x Chest to bar + 5 x Pushups + 5 x Air squats

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AMRAP

Dead Legs, Fried Shoulders

Deadlift workout, knee raises workout, knees to elbows workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout

AMRAP 12

2 Wall walks
4 Shuttle run
6 Squat cleans
8 Knee raises/knees to elbows/T2B
10 Deadlift

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AMRAP

AMRAP A/B/Cry

abmat sit-up workout, box jump over workout, db deadlift workout, DB snatch workout, dumbbell clean workout, knee raises workout, knees to elbows workout, push-up workout, toes to bar workout

4 x AMRAP 3

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 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups

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AMRAP

The Rowed to Nowhere

barbell cycling wod, burpee over bar workout, clean and jerk workout, crossfit amrap workout, full body crossfit workout, knee raises workout, knees to elbows workout, rowing workout, toes to bar workout

AMRAP 15

15/20 cal row
6 Clean & Jerk - @30/40 Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B

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AMRAP

One-Legged Nightmare

abmat sit-up workout, bodyweight crossfit workout, Burpee Box Jump workout, conditioning workout, core and legs workout, crossfit amrap workout, functional fitness workout, pistol squat workout

AMRAP 10

10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs

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Workouts with simliar Tags

abmat sit-up workout, AMRAP workout, down up workout, ground to overhead workout, overhead lunge workout, wall ball workout

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The All-14 Special

abmat sit-up workout, dumbbell snatch workout, dumbbell squat workout, hand-release push-up workout, handstand push-up workout, wall ball workout

AMRAP 14

14 DB snatch
14 DB squats
14 Ab-mat situps
14 Wall balls 10/14 lbs
14 HR. push ups / Handstand push ups

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EMOM

The 5-Minute Hustle

Bike workout, kettlebell lunge workout, kettlebell snatch workout, wall ball workout

E5MOM 20

800/600 m. bike
8 KB snatch
12 KB reverse lunges
8 KB snatch
16 Wallballs @14/20 lbs

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for time

Run, Throw, Hang, Repeat

knees to elbows workout, running workout, toes to bar workout, wall ball workout

For time

30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs

400m run after each round

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One-Legged Nightmare

abmat sit-up workout, bodyweight crossfit workout, Burpee Box Jump workout, conditioning workout, core and legs workout, crossfit amrap workout, functional fitness workout, pistol squat workout

AMRAP 10

10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs

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AMRAP

9 Crimes

AMRAP workout, burpee to target workout, power clean workout, thruster workout, toes to rings workout

AMRAP 16
9 Toes to rings
9 Power cleans
9 Thrusters
9 Burpee to target (rings)

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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?

Down up
The down-up is a simplified burpee variation where the athlete drops into a plank and returns to standing—without the push-up or jump. Often used in down up workouts, this movement offers a fast-paced way to build cardio and full-body coordination with lower impact.
In this workout, down-ups train core stability, shoulder endurance, and hip mobility while keeping intensity high. They’re scalable, joint-friendly, and great for beginners or high-volume conditioning pieces when you want to move fast without full burpee fatigue.
abmat sit-up
The AbMat situp is a popular core exercise in CrossFit and functional training. Using an AbMat supports your lower back and allows for a full range of motion, helping to strengthen your abs more effectively than traditional sit-ups.
In this workout, AbMat sit-ups challenge your core endurance, improve midline stability, and balance out more explosive movements like lifts or jumps. Whether you're scaling or RX'ing, the AbMat situp is a simple, powerful tool for core development.
wall ball
The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.
In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.
overhead lunge
The overhead lunge combines lower-body strength with upper-body stability, making it a full-body movement that builds core control, shoulder stability, and leg endurance. Common in overhead lunge workouts, it challenges balance and mobility under load.
In this workout, overhead lunges train unilateral strength, improve posture, and reinforce strong, functional movement patterns. Whether performed with a barbell, dumbbell, or kettlebell, the overhead lunge is a powerful addition to any training session.
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.