4 Shuttle Runs
12 DB Bench Press Intermediate: @2x12,5/17,5 RX: @2x15/22,5
4 Shuttle Runs
15 m Double DB Walking Lunges
4 Shuttle Runs
16 V-Ups
This 11-minute AMRAP loops together shuttle runs and movement stations that target your upper body, core, and legs. It’s a classic grinder that doesn’t look bad on paper, but adds up quickly with repeated run efforts and accumulating shoulder and core fatigue. Expect high turnover, quick transitions, and burning lungs.
The shuttle runs come up three times each round, so stay relaxed and efficient in your turns. Dumbbell bench press should be unbroken if possible—stay tight and lock out every rep. The walking lunges are short in distance but heavy on leg control; keep your chest upright and dumbbells stable. V-ups close out each round with a midline focus—move smooth and keep tension.
This workout rewards athletes who can transition quickly and keep their heart rate from spiking too early. Move consistently on the runs, go unbroken on bench press early, and maintain pacing on the lunges. V-ups will slow down with fatigue, so find a cadence and stay moving. Try to maintain consistent round times and push hard in the final 2 minutes. Goal: 3+ full rounds.
4 Shuttle Runs
12 DB Bench Press Intermediate: @2x12,5/17,5 RX: @2x15/22,5
4 Shuttle Runs
15 m Double DB Walking Lunges
4 Shuttle Runs
16 V-Ups
This 11-minute AMRAP loops together shuttle runs and movement stations that target your upper body, core, and legs. It’s a classic grinder that doesn’t look bad on paper, but adds up quickly with repeated run efforts and accumulating shoulder and core fatigue. Expect high turnover, quick transitions, and burning lungs.
The shuttle runs come up three times each round, so stay relaxed and efficient in your turns. Dumbbell bench press should be unbroken if possible—stay tight and lock out every rep. The walking lunges are short in distance but heavy on leg control; keep your chest upright and dumbbells stable. V-ups close out each round with a midline focus—move smooth and keep tension.
This workout rewards athletes who can transition quickly and keep their heart rate from spiking too early. Move consistently on the runs, go unbroken on bench press early, and maintain pacing on the lunges. V-ups will slow down with fatigue, so find a cadence and stay moving. Try to maintain consistent round times and push hard in the final 2 minutes. Goal: 3+ full rounds.
600 m row
60 Wall balls 14/20 lbs
500 m row
50 KB clean -
400 m row
40 Burpees
10 Alternating Pistol Squats on bench or boalternating pistols
15 AB-Mat sit ups
6 Burpee bojump overs
Buy in: 50 Double crossovers / 100 Single crossovers
16 DB Step Overs
12 DB Hang Clusters
16 Toes to Bar
12 Burpees to Target
4-8-12-16-20…
Double DB deadlifts
Double DB hang power cleans
Toes to bar
A-jumps
1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat -
16 atomic sit ups /V-ups
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate -
6 Overhead squats with plate -
3 Shuttle run
6 Burpee Box Jump Overs
12 DB Overhead Reverse Lunges
Rest 2 min
2 Wall Walks
8/12 Cal Assault Bike
Rest 2 min and repeat
6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups
Rest 2 min
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 Bojump overs
8 Alternating DB snatch - intermediate:
8 DB OH lunges
8 Sit ups
5 DB Thrusters (Right Arm)
50 Double Unders
5 DB Thrusters (Left Arm)
50 V-Ups
5 DB Thrusters (Right Arm)
50 Ring Rows
5 DB Thrusters (Left Arm)
1 Rope climb / Legless rope climb
12 Bench press
1 Rope climb
15 V-ups
Into
2 rounds
30/36 cal Ski erg
6 Wall walks
30 Toes to bar
5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press -
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
air squat workout, box jump workout, dumbbell step-up workout, row workout, ski erg workout, toes to bar workout, v-up workout
24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)
TC: 20
AMRAP workout, atomic sit-up workout, front squat workout, kettlebell swing workout, pull-up workout, ring row workout, shoulder to overhead workout, v-up workout
14 Ring rows/pull ups
14 Front squats - RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings -
double dumbbell devil’s clean workout, double dumbbell front rack squat workout, kettlebell snatch workout, shuttle run workout, toes to bar workout
30 Toes to Bar
20 Double DB Devil’s Cleans
30 KB Snatch
20 Double DB Front Rack Squats
Every 2 min: 4 Shuttle Runs (start with shuttle runs)
back squat workout, burpee to target workout, double crossover workout, pull-up workout, shuttle run workout, single crossover workout, ski erg workout
10-8-6-4
Back Squat
Shuttle Runs
Rest 1 min
20-15-10-5
Pull ups
Target Burpees
Rest 1 min
30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover
TC: 22
ground to overhead workout, knee raises workout, knees to elbows workout, shuttle run workout, toes to bar workout
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate -
6 Overhead squats with plate -
3 Shuttle run
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!
