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Tangle Up - Crossfit Workout

AMRAP 17

40 Single Crossovers
18 Toes to Bar
15 Cal Bike Erg
12 Double DB OH Lunges – Intermediate: @2x12,5/20 | RX: @2x15/22,5

The Workout description

Workout Overview

“Tangle Up” is a 17-minute grinder with a sneaky mix of coordination, gymnastic stamina, and overhead control. The jump rope crossovers are a high-skill test right out of the gate. Toes to bar and the bike erg compound midline fatigue and breathing demand, while the double dumbbell overhead lunges force balance and tension late in each round.

Execution and Focus

Use crisp timing and wrist control on the crossovers—don’t rush the jump. Toes to bar should be approached in controlled sets early. Keep your breathing calm on the bike erg; don’t sprint unless you’ve got strong lungs. For the overhead lunges, prioritize stability and avoid stepping too narrow. These reps get real fast.

Strategy and Finish

Round one should feel smooth and controlled. Aim for even pacing and minimal rest between movements. Crossovers will get harder when fatigued—stay mentally locked in. Keep transitions tight and try to increase effort each round. A strong finish comes from staying steady, not from blowing up early.

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Tangle Up - Crossfit Workout

bike erg workout, double dumbbell overhead lunge workout, single crossover workout, toes to bar workout

AMRAP 17

40 Single Crossovers
18 Toes to Bar
15 Cal Bike Erg
12 Double DB OH Lunges – Intermediate: @2x12,5/20 | RX: @2x15/22,5

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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AMRAP 16

7.5 m Double KB lunges
7 Double KB Hang cleans
7 Double KB Push press
7.5 m Double KB lunges

*When you drop the KBs: 5 Shuttle runs

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The Farmer & The Wall

AMRAP 12

2 Wall walks
10 Double DB clean -
10 ring rows/Pull ups/Chest to bar
20 m farmer walk -

Overhead Grind

2 x AMRAP 6

6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
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Rest 2 min

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AMRAP 14

15 cal Ski erg
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*E2MOM: 2 Wall walks

Rack & Rope Rush

AMRAP 14

3 Rope climbs
20m Back rack walking lunges
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10 GHD sit-ups

Wallball Wonderland

AMRAP 12

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

HSPU Hustle

AMRAP 12

AMRAP 12
5 Strict HSPU
12 Goblet squats
10 Kipping HSPU
16 KB swings

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

Dip and Drive

AMRAP 12

5-10-15-20…

Ring Dips

10-20-30-40…

Walking Lunges with KBs

Same rep count Pull-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 -

Workouts with simliar Tags

bike erg workout, double dumbbell overhead lunge workout, single crossover workout, toes to bar workout

Press and Hang

EMOM 20

1: 12 Double DB hang squat clean
2: 18 Toes to bar
3: 12 Double DB Bench press
4: 12/18 cal Assault bike
5: Rest

Push the Line

5 Rounds

8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups

Rest 30 sec between rounds
Rest 2 min after last round

Then, 2 Rounds

16 Double DB Thrusters
16 Toes to Bar

TC: 15

Parallette Pulse

EMOM 18

EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings
5: 12/15 cal Ski erg
6: Rest

Split Engine

For Time

3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls

Rest 2 min

3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
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TC: 25

D-Ball Decimator

AMRAP 24

1 km Bike
28 Squats with D-ball on shoulder
500m Ski erg
28 D-ball cleans
100 Double unders
28 D-ball shoulder to overhead

EMOM workout

No Walk in the Park

bike erg workout, EMOM workout, parallette facing burpee, wall walk workout

E3MOM 12

16/20 cal standing bike
Scaled: 4, Intermediate: 6, RX: 8 Parallette facing burpees
2 Wall walks

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for time workout

Swing State 2.0

bike erg workout, double kettlebell swing workout, double kettlebell thruster workout, double under workout, heavy double under workout

5 Rounds for Time

6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike

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for time workout

Machine Rounder

air squat workout, bike erg workout, row workout, ski erg workout

2 Rounds for Time

24/30 Cal Row
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24/30 Cal Ski Erg
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Round 2 is the Real One

abmat sit-up workout, bar facing burpee workout, bike erg workout, for time workout, running workout, thruster workout

The workout

2 Rounds for time

800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run

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on-off workout

Bike & Die, Row & Cry

bike erg workout, front rack lunge workout, power snatch workout

90 ON/90 OFF

A: 24 FR. Lunges -
ME cal bike

B: 14 Power Snatch -
ME cal row

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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?

single crossover
The single crossover is a jump rope variation where the athlete crosses their arms during each jump, one rep at a time. In single crossover workouts, this skill adds variety, timing, and shoulder coordination to classic jump rope conditioning.
In this workout, single crossovers build rhythm, footwork, and upper-body agility. They’re a fun and scalable step up from single unders, helping athletes improve timing and rope control in a cardio-focused setting.
T2B
Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.
In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.
bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.