16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks - @12,5/17,5 Intermediate: 15/22,5 RX: @17,5/25
22/28 cal row
Workout Overview This 20-minute AMRAP challenges core, shoulder endurance, and conditioning with toes-to-bar, DB hang clean & jerks, and calorie rowing 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
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. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality movement. 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.
16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks - @12,5/17,5 Intermediate: 15/22,5 RX: @17,5/25
22/28 cal row
Workout Overview This 20-minute AMRAP challenges core, shoulder endurance, and conditioning with toes-to-bar, DB hang clean & jerks, and calorie rowing 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
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. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality movement. 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.
15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row
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
8 Double DB Thrusters
10/12 cal Row
5 Burpee Box Jump Over
Rest 2 min between rounds
50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans
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
2-4-6-8-10-12…
Ground to Overhead
Back Rack Reverse Lunges
Bar Facing Burpees
1 Rope Climb / Legless Rope Climb
8 Thrusters
16 cal Row
8 GHD Sit-ups
3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees
20 Cal Echo Bike
20 Cal Ski
20 Cal Row
Every 3 min: 14 DB Snatch + 6 DB Facing Burpees
10 Shuttle Runs
20 Bench Press
10 Shuttle Runs
40 Toes to Bar
10 Shuttle Runs
60 Wall Balls
1: 10-18 cal bike
2: 1 round of Cindy (5 ring rows/5 pull ups + 10 push ups + 15 air squats)
3: 10-18 cal row
4: Rest
Buy in: 20/25 Cal Row
3 Rounds: 4 Shuttle Runs + 12 Toes to bar
Buy out: 20/25 Cal Row
Rest 2 min and repeat
TC: 15
double kettlebell clean and jerk workout, double kettlebell front rack lunge workout, line facing burpee workout, pull-up workout, running workout, toes to bar workout, v-up workout
Buy in: 1 km run
16 Toes to bar
12 Double KB Clean & Jerk
12 Double KB Front Rack Lunges
16 V-ups
12 Pull ups
12 Line facing Burpees
burpee box jump over workout, dumbbell cluster workout, pull-up workout, row workout, toes to bar workout
1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters
4: 12–15/15–20 Cal Row
5: Rest
AMRAP workout, dumbbell clean and jerk workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout
8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks -
14/12 cal row
AMRAP workout, double kettlebell clean workout, double kettlebell deadlift workout, double kettlebell front squat workout, double kettlebell push press workout, double kettlebell snatch workout, double kettlebell swing workout, v-up workout
14 Double KB Deadlifts
12 Double KB Russian Swings
10 Double KB Cleans
8 Double KB Front Squats
6 Double KB Push Press
4 Double KB Snatch
*EMOM: 7 V-ups
burpee to target workout, double crossover workout, dumbbell hang cluster workout, dumbbell step over workout, single crossover workout, toes to bar workout
Buy in: 50 Double crossovers / 100 Single crossovers
16 DB Step Overs
12 DB Hang Clusters
16 Toes to Bar
12 Burpees to Target
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!
