12 Handstand push-ups
Power Snatch – Intermediate: @30/45 | RX: @35/50
12 Back squats
12 cal Bike erg
bike erg workout, d-ball clean workout, d-ball shoulder to overhead workout, d-ball squat workout, double under workout, ski erg workout
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
AMRAP workout, bar facing burpee workout, behind the neck thruster workout, box jump workout, dumbbell step over workout, kettlebell swing workout, power snatch workout, push-up workout, toes to bar workout
20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps
Rest 2 min
6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters
Rest 2 min
16 Toes to Bar
16 Kettlebell Swings
box jump workout, Burpee workout, hand-release push-up workout, handstand push-up workout
30 Cal bike
25 bojumps
20 Hand release push ups/HSPU
10 burpees
AMRAP workout, box step over workout, burpee over bar workout, clean and jerk workout, single leg v-up workout
20 Bostep overs -
8 Clean & Jerk -
20 Single leg V-ups
8 Burpee over bar
burpee pull-up workout, handstand walk over ramp workout, handstand walk workout, kettlebell walking lunge workout
9 Burpee Pull-ups
10m Handstand Walk / Walk Over Ramp
10m KB Walking Lunges (Farmer Hold)
burpee to target workout, e2mom workout, Goblet Squat workout, hand-release push-up workout, handstand push-up workout, kettlebell swing workout, knee raises workout, knees to elbows workout, toes to bar workout
5 HR push up/ HSPU
5 Knee raises/knees to elbows/T2B
5 Goblet squat -
7 HR push up/HSPU
7 Knee raises/knees to elbows/T2B
7 Goblet squat -
9 HR push up/HSPU
9 Knee raises/knees to elbows/T2B
9 Goblet squat -
When failure rest for 2 min and then complete:
5-7-9-11
Burpees to target
KB swings -
bike erg workout, box jump workout, push-up workout, v-up workout
20 bojumps
500 m bike
20 push ups
500 m bike
20 V-ups
TC: 24
back squat workout, Burpee Box Jump workout, for time workout, handstand push-up workout, Hang Power Clean workout, pike push-up workout, weighted box step over workout
30 sec on / 30 sec off:
15 Weighted bostep overs w. KB -
15 Hang Power clean -
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
2 min rest
15 Weighted bostep overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
TC: 19
bike erg workout, for time workout, pull-up workout, ring row workout, thruster workout
12 Thrusters -
12 Ring rows/Pull ups
12/16 Cal bike erg
TC: 15
AMRAP workout, bar muscle up workout, bike erg workout, box jump workout, Burpee workout, dumbbell clean workout
4 (Banded) Bar Muscle-ups
14 Box Jump Overs
14 Cal Bike
14 Burpee to Target
14 Double Dumbbell Power Clean
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!
