300 meter row
10 Deadlift Intermediate: @45/65 RX: @55/85
50 Double unders
This 12-minute AMRAP cycles through three movements designed to build aerobic pressure and test your ability to hold composure under volume. Each round flows through a moderate row, manageable deadlifts, and high-rep double unders. Expect heart rate spikes, grip fatigue, and the need to reset between efforts—this one is a grind disguised as a rhythm workout.
Start with a controlled but aggressive pace on the 300 meter row—just enough to keep your split time competitive without blowing out your lungs. Move straight to the barbell for clean deadlifts with consistent posture. Use a hook grip or alternate grip to save forearms. Then it's on to 50 double unders—relax your shoulders, find a rhythm, and breathe. If you trip, reset immediately and keep moving.
Try to complete each round in under 3 minutes to aim for 4 or more total rounds. The key is quick transitions and limiting time spent staring at the rope or barbell. Don’t redline the row early. Break the deadlifts 6-4 or 5-5 if needed. In the final few minutes, push your row pace and go unbroken on double unders if possible. This is a pacing game—win it by staying efficient.
300 meter row
10 Deadlift Intermediate: @45/65 RX: @55/85
50 Double unders
This 12-minute AMRAP cycles through three movements designed to build aerobic pressure and test your ability to hold composure under volume. Each round flows through a moderate row, manageable deadlifts, and high-rep double unders. Expect heart rate spikes, grip fatigue, and the need to reset between efforts—this one is a grind disguised as a rhythm workout.
Start with a controlled but aggressive pace on the 300 meter row—just enough to keep your split time competitive without blowing out your lungs. Move straight to the barbell for clean deadlifts with consistent posture. Use a hook grip or alternate grip to save forearms. Then it's on to 50 double unders—relax your shoulders, find a rhythm, and breathe. If you trip, reset immediately and keep moving.
Try to complete each round in under 3 minutes to aim for 4 or more total rounds. The key is quick transitions and limiting time spent staring at the rope or barbell. Don’t redline the row early. Break the deadlifts 6-4 or 5-5 if needed. In the final few minutes, push your row pace and go unbroken on double unders if possible. This is a pacing game—win it by staying efficient.
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Bojumps
DB Thrusters -
1: 10/15 cal row
2: AMRAP: 4 Hang power clean + 4 Shoulders to overhead -
3: 24 alternating V-ups
4: AMRAP: 5 Ring rows/Pull ups/Chest to bar + 5 Pushups + 5 Air squats
2 Wall walks
10 Double DB clean -
10 ring rows/Pull ups/Chest to bar
20 m farmer walk -
32 Single Crossovers
15 Double DB Clean & Jerk
12 Double DB Reverse Lunges
9 Target Burpees
6 Chest to Bar / 3 Bar Muscle Ups
4-6-8-10-12…
Toes to bar
Power Snatch
OH Squats
Bar facing burpees
*After each round: 400 meter run
1 round:
13 Double DB Burpee Deadlift
30 Single crossovers
200 m Run
13 Double DB Hang Clean & Jerk
30 Single crossovers
200 m Run
13 Double DB Devils Press
30 Single crossovers
200 m Run
Then AMRAP until 16:
15 GHD sit ups
10 Double DB Overhead Lunges
5 Pull ups / Bar muscle up / Ring muscle up
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
2-4-6-8-10-12…
Ground to Overhead
Back Rack Reverse Lunges
Bar Facing Burpees
250/200 m Row
4 Devils press -
6 Bojump overs
TC: 20
Buy in: 200 Single crossovers
4 Wall walks
8 Double DB devils press
12 Toes to bar
16/20 cal row
20 Wall balls @14/20 lbs
6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike
1: 2 rounds of: 3 x Deadlift + 2 x Hang Power Clean + 3 x Shoulder to overhead + 1 x Front Squat
2: 12/15 Cal Assault Bike
3: 2–3 rounds of: 5 x Pull ups + 5 x Toes to bar
4: Rest
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
TC: 15
bar facing burpee workout, power snatch workout, rope climb workout, row workout, toes to bar workout, wall ball workout
3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls
Rest 2 min
3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row
TC: 25
AMRAP workout, Burpee Box Jump workout, chest to bar workout, pull-up workout, ring row workout, row workout, wall ball workout
14 Ring rows/Pull ups/Chest to bar
14 Burpee bojumps
14 Wall balls lbs
14 cal Row
assault bike workout, Deadlift workout, front squat workout, Hang Power Clean workout, pull-up workout, shoulder to overhead workout, toes to bar workout
1: 2 rounds of: 3 x Deadlift + 2 x Hang Power Clean + 3 x Shoulder to overhead + 1 x Front Squat
2: 12/15 Cal Assault Bike
3: 2–3 rounds of: 5 x Pull ups + 5 x Toes to bar
4: Rest
AMRAP workout, row workout, wall ball workout
19 wall balls - lbs RX: lbs
19 cal row
row workout, shuttle run workout, toes to bar workout
Buy in: 20/25 Cal Row
3 Rounds: 4 Shuttle Runs + 12 Toes to bar
Buy out: 20/25 Cal Row
Rest 2 min and repeat
TC: 15
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!
