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The All-14 Special - Crossfit Workout

AMRAP 14

14 DB snatch - @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
14 DB squats - @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
14 Ab-mat situps
14 Wall balls 10/14 lbs
14 HR. push ups / Handstand push ups

The Workout description

Workout Overview

Workout Overview This WOD challenges your grip, legs, core, and pushing stamina, with smooth transitions and steady pacing being the keys to success This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. 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. This CrossFit AMRAP workout is designed to improve performance and endurance.

With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus 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. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for 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 box jumps is designed to improve performance and endurance.

This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.

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The All-14 Special - Crossfit Workout

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

AMRAP 14

The Workout description

Workout Overview

Execution and Focus

This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.

Workouts with the same "AMRAP" format

Buried in Ball & Bike

AMRAP 18

1-2-3-4-5…
D-Ball clean - lbs
HR. Push ups / HSPU
OA Devils press -

*After every round: 14/19 cal Bike

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

12-Round Circuit

AMRAP 12

12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges

Crosswired

AMRAP 14

12/16 Cal Row
12 Double DB Push Press
12 Double DB Front Squats
40 Single Crossovers / 30 Double Crossovers

Bar Line Burner

AMRAP 11

8/10 cal Row
4 Squat snatch
4 Bar facing burpees

Climb and Churn

AMRAP 16

1 Rope Climb / Legless Rope Climb
8 Thrusters
16 cal Row
8 GHD Sit-ups

Wall Ball Step AMRAPs

AMRAP 15

AMRAP 15 Cal Row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15 Cal Assault Bike (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs

The Row Reckoning

AMRAP 6

10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower

AMRAP 5

10/12 Cal Row
10 Wall Balls

AMRAP 4

Max Cal Row

Press to Progress

AMRAP 6

12 cal Ski erg
12 Double DB hang power clean -

2 min rest

AMRAP 6

3-6-9-12-15….
One arm devils press -
GHD sit ups

3 Flavors of Pain

AMRAP 4

75 Single unders/50 double unders
14 KB snatch -

AMRAP 4

24 Wallballs lbs
24 Russian twist with wallball lbs

AMRAP 4

14 DB step ups -
14 DB clean & jerk -

Legs Gone, Arms Next

AMRAP 15

30 Cal bike
25 bojumps
20 Hand release push ups/HSPU
10 burpees

Workouts with simliar Tags

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

Cycle and Smash

EMOM 25

18 Wall Balls

12–16 DB Squat Snatch

10–12 DB Facing Burpees

10–18 Cal Assault Bike

Rest

Burpee Sandwich

For Time

1-2-3-4-5-6
Power Clean
Burpee Chest to bar / Bar Muscle Up (double burpees)

Rest 3 min

6-5-4-3-2-1
Squat Clean
Handstand Push-up

TC: 21

Powerwaves

For Time

2 Rounds:

30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead

Rest 2 min

2 Rounds:

15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press

Triple Threat Engine

E3MOM 15

50 Double unders
20 Air squats
16 Alternating DB snatch
16 Box jump overs

Boxed In

4 Rounds for Time

12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups

AMRAP workout

Round by Round Regret

abmat sit-up workout, goblet lunge workout, kettlebell swing workout, pistol squat workout, row workout

AMRAP 20

4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings
AB-mat sit ups
KB reverse lunges i goblet

After every round do 12/15 cal Row

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EMOM workout

Bike, Burpee, Bye

assault bike workout, Burpee workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout

EMOM 9

1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings -

2 min pause

EMOM 9

1: Burpees to target
2: Double KB front squat -
3: Wallballs lbs

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for time workout

Descending to Regret

devils clean workout, dumbbell push press workout, dumbbell squat workout

For time

12-10-8-6-4-2
Devils clean -
Double DB squats
Double DB push press

TC: 11

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for time workout

Boxed In

box jump over workout, double dumbbell step over workout, ghd sit-up workout, handstand push-up workout

4 Rounds for Time

12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups

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AMRAP workout

Triple Trouble

bar muscle up workout, Deadlift workout, handstand push-up workout, hang squat clean workout, pull-up workout

AMRAP 9

12 Deadlifts
8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

Rest 2 min

AMRAP 6

8 Handstand Push-Ups
6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

Rest 2 min

AMRAP 3

6 Hang Squat Cleans
10 Pull-Ups / 4 Bar Muscle-Ups

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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?

dumbbell snatch
The dumbbell snatch is a powerful, full-body movement that builds explosiveness, coordination, and core strength. Commonly used in CrossFit, a dumbbell snatch workout challenges both strength and endurance while training one side of the body at a time.
In this workout, dumbbell snatches help increase intensity, improve unilateral balance, and add variety to your training. Whether you're a beginner or advanced athlete, the dumbbell snatch workout format can be easily scaled and is highly effective for total-body conditioning.
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.
dumbbell squat
The dumbbell squat is a simple yet effective movement that targets your legs, glutes, and core. It’s a staple in any dumbbell squat workout, offering a versatile and scalable way to build lower body strength.
In this workout, dumbbell squats help improve stability, balance, and functional power, especially when performed under fatigue. Whether held in a front rack, goblet, or at your sides, the dumbbell squat fits seamlessly into both strength and conditioning WODs.
hand-release push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
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.
handstand push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.