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The Grinder’s Delight - Crossfit Workout

AMRAP 15

20 Box step overs - @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
8 Clean & Jerk - @25/35 Intermediate: @35/50 RX: @40/60
20 Single leg V-ups
8 Burpee over bar

workout description

“AMRAP 15 – Legs, Core, and Engine”

This mid-length grinder mixes loaded step overs and Olympic lifts with aggressive midline and burpee work. Move steadily and stay efficient to accumulate rounds over 15 minutes.

AMRAP 15:
20 Box Step Overs @2x10/15 kg (Intermediate: 2x12.5/17.5 | RX: 2x15/20)
8 Clean & Jerk @25/35 kg (Intermediate: 35/50 | RX: 40/60)
20 Single-Leg V-Ups
8 Burpees Over Bar

The alternating push-pull and cardio-core balance makes this WOD a test of muscular control and breathing rhythm. Unbroken step overs will pay off early, but keep enough in the tank for barbell cycling.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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A: AMRAP 3
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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?

box step over
Box step-overs are a functional unilateral movement where the athlete steps onto and over a box, challenging leg strength, balance, and coordination. In box step over workouts, this movement is often performed for volume, power, or endurance—loaded or bodyweight.
In this workout, box step-overs target the quads, glutes, and hamstrings while training controlled transitions and lateral movement. The elevated step creates a full range of motion, making this an excellent choice for building lower-body resilience and athletic flow.
single leg v-up
Single-leg V-ups are a core-strengthening movement where the athlete lifts one leg and the opposite arm to meet in a controlled crunch. Frequently used in single leg v-up workouts, this movement builds abdominal strength while also improving hamstring mobility and body control.
In this workout, single-leg V-ups engage the lower and upper abs, hip flexors, and obliques. They're a great option for developing core endurance, unilateral coordination, and a scalable alternative to full V-ups or toes-to-bar.
Burpee over bar
The burpee over bar adds an explosive jump over your barbell after each burpee, increasing intensity and coordination. It’s a common feature in burpee over bar workouts, combining cardio, agility, and full-body conditioning in one simple movement.
In this workout, burpees over the bar challenge your endurance, mental toughness, and pacing — especially under fatigue. Whether you’re jumping laterally or forward-facing, the burpee over bar is guaranteed to elevate your heart rate and test your focus.
clean and jerk
The clean and jerk is a foundational Olympic lift that develops full-body power, coordination, and strength. A key movement in many strength and conditioning programs, the clean and jerk workout combines a pull from the ground (clean) with an explosive overhead lift (jerk).
In this workout, clean and jerks train your hips, legs, shoulders, and core, making it one of the most effective lifts for building athletic performance. Whether performed heavy for strength or light for speed, the clean and jerk is essential for total-body development.