workout

The DB Gauntlet - Crossfit Workout

AMRAP 21

20 DB Snatch Intermediate: @12,5/17,5 RX: @15/22,5
15 DB Thrusters
20 Toes to bar
15 m Walking Overhead Lunges
20 Hand Release Push ups
15 Pistol Squats

*Every 3 min: 12/15 Cal Assault bike

The Workout description

Workout Overview

This 21-minute AMRAP combines a variety of dumbbell movements with gymnastics and bodyweight stamina, forcing athletes to keep moving while managing muscular fatigue and breathing under stress. The added twist: every 3 minutes, you're pulled off the AMRAP to hit the Assault bike. It's volume, intensity, and strategy all in one.

Execution and Focus

Start smooth and steady. DB snatches should be quick and alternating. Thrusters will tax your shoulders—breathe at the top and break them early if needed. Toes to bar should stay snappy, and walking overhead lunges require balance and focus—don’t rush and lose form. Hand-release push-ups are all about consistent reps and chest control. Pistols demand precision—stay balanced and don't blow up your quads early. Assault bike intervals will spike your heart rate and break your rhythm, so recover quickly and get right back to the AMRAP.

Strategy and Finish

Aim for at least 2 full rounds. Plan to break movements into 2–3 manageable sets from the start. Time management is key—each Assault bike interval eats ~30–40 seconds. When you're off the bike, get back to your current spot fast. The final 5 minutes should be a push to add one more movement or round. Smooth is fast here—avoid burnout in the first half so you can finish strong. Keep transitions tight and stay mentally locked in through the interruptions.

Workouts with the same "AMRAP" format

Clean Sweep

AMRAP 17

10-9-8-7-6-5-4-3-2-1
KB clean & Jerk
Pull ups

Into max rounds:
4 Sandbag cleans
14 m Sandbag carry
4 Shuttle runs

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

Clean Walls & Dirty Legs

4 AMRAP 3

AMRAP 3
Wall balls

Rest 1 min

AMRAP 3
Clean & Jerk -

Rest 1 min

14 Problems, No Rest

AMRAP 17

14 Ring rows/pull ups
14 Front squats - RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings -

Climb the Ball

AMRAP 12

3-6-9-12-15…
D-ball cleans
D-ball squats
*200 m run after each round

Shuttle Smash

AMRAP 18

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)

Stacked Descent

AMRAP 17

3-6-9-6-3
Strict HSPU / Wall Facing HSPU
Burpee DB Step-ups

20-40-60
Double Unders
Jumping Squats

Max D-ball Cleans

Cycle & Conquer

AMRAP 15

Start with 10/14 cal Bike

11 Double KB Cleans
13 Double KB Lunges (farmer hold)
15m Double KB Overhead Walk

Every 2 min: 10/14 cal Bike

Don't Drop It

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

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

Up, Up, and Oh No

AMRAP 15

2-4-6-8-10…

Knee raises/knees to elbows/T2B
Bojumps
DB Thrusters -

Workouts with simliar Tags

assault bike workout, dumbbell overhead walking lunge workout, dumbbell snatch workout, dumbbell thruster workout, hand-release push-up workout, pistol squat workout, toes to bar workout

KettleHell EMOM

EMOM 24

1: 10-18 cal Row
2: 8-10 Dual KB power clean -
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest

Five Minutes of Fury

EMOM 20

1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls

Grip Stripper

4 Rounds for time

12 Deadlift
9 Hang Clean & Jerk
9 T2B
6 Target Burpees

Rest 1 min between rounds
TC: 13

Climbing the Pain Chain

For time | 3-6-9-12-15

Pike push ups /Handstand push ups
Double DB Hang power clean -
Double DB thrusters -
Burpees

TC: 15

Three Levels of Hell

For time

Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch -

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch

TC: 26

EMOM workout

Split Session

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EMOM 8

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Rest 4 min

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Airlock

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2 min on / 1 min off × 4

AMRAP
13/18 Cal Row
Max Effort Handstand Walk

AMRAP
13/18 Cal Assault Bike
Max Effort Bar Muscle-Up

On Minute 13 – For Time

13/18 Cal Row
10m Handstand Walk
13/18 Cal Assault Bike
8 Bar Muscle-Ups

TC: 5

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Grinder Three

burpee box jump over workout, pistol squat workout, ski erg workout, wall ball workout

3 Rounds

9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls
9 Burpee Box Jump Overs

Rest 90 sec between rounds

TC: 18

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EMOM workout

Sweat Cycle 16

assault bike workout, atomic sit-up workout, double under workout, single under workout, v-up workout, wall ball workout

E2MOM 16

1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike

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Precision Pulse

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4 Rounds for time

50 Double Unders
12 Pistol Squats
15 Pull 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.
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.
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.
Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
pistol squat
The pistol squat is a challenging single-leg movement that builds leg strength, balance, mobility, and core control. Frequently featured in pistol squat workouts, it’s a true test of bodyweight control and unilateral stability.
In this workout, pistol squats improve coordination, ankle flexibility, and muscular endurance, especially under fatigue. Whether performed RX or scaled with assistance or to a box, the pistol squat adds intensity and precision to any functional fitness session.
dumbbell thruster
The dumbbell thruster is a full-body movement that combines a front squat and an overhead press, using one or two dumbbells. A staple in many dumbbell thruster workouts, it builds leg strength, shoulder endurance, and cardiovascular fitness all at once.
In this workout, dumbbell thrusters challenge your coordination, core stability, and pacing, making them perfect for high-rep conditioning or strength endurance. Whether you're using light or heavy weight, the dumbbell thruster delivers maximum intensity in minimal time.