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 Overview A 15-minute CrossFit AMRAP with dumbbell box step overs, clean and jerks, single-leg v-ups, and burpees over bar. A functional grinder for total-body stamina and grit 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.
Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. 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.
Success here comes from staying consistent under pressure. Adjust your strategy as fatigue 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 challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
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 Overview A 15-minute CrossFit AMRAP with dumbbell box step overs, clean and jerks, single-leg v-ups, and burpees over bar. A functional grinder for total-body stamina and grit 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.
Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. 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.
Success here comes from staying consistent under pressure. Adjust your strategy as fatigue 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 challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
4-8-12-16-20…
Double DB deadlifts
Double DB hang power cleans
Toes to bar
A-jumps
8 DB snatch -
6 HR push ups/HSPU
6 Ring rows/pull ups
1 min rest
8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B
1 min rest
8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up
12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs
3 Rope climbs
20m Back rack walking lunges
10 Shuttle runs
10 GHD sit-ups
80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
10 Reaction drill
Rest 1 min
80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
Rest 1 min
80 Single unders/40 Double unders
25 Air squats
20 Push ups
Total time: 20 min
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift -
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Bojump overs
8 Alternating DB snatch - intermediate:
8 DB OH lunges
8 Sit ups
8 Double DB Devils press
10 Double DB Box Step overs
12/15 Cal Echo Bike
14 Wall Balls
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
12 cal row
8 DB hang cleans -
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders
2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters -
8 OA devils clean -
500 m bike
14 Alt. DB snatch -
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups
20 Knee raises/knees to elbows/T2B
30 Hang power cleans
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar
Cash out: 800 m run
TC: 14
AMRAP workout, hand-release push-up workout, kettlebell overhead walk workout, kettlebell swing workout, row workout
15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row
AMRAP workout, Devils press workout, dumbbell clean workout, ghd sit-up workout, ski erg workout
12 cal Ski erg
12 Double DB hang power clean -
2 min rest
3-6-9-12-15….
One arm devils press -
GHD sit ups
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
back squat workout, burpee over bar workout, Deadlift workout, for time workout, shoulder to overhead workout
10 Burpees Over Bar
12 Deadlifts
Rest 1 min
8 Burpees Over Bar
10 Back Squats
Rest 1 min
6 Burpees Over Bar
8 Shoulders to Overhead
AMRAP workout, chest to bar workout, hand-release push-up workout, kettlebell walking lunge workout, pull-up workout, ring row workout
5-10-15-20-25
Meter KB walking lunges -
Ring rows/pull ups/C2B
Hand release push ups
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!
