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
“AMRAP 20 – Core, Cycle, and Cardio”
This longer-format AMRAP combines high-rep gymnastics, dumbbell cycling, and calorie rowing for a steady, sustained effort. Every round will test grip, midline endurance, and aerobic capacity — all under fatigue.
AMRAP 20:
16 Knee Raises / Knees to Elbows / Toes to Bar
20 Dumbbell Hang Clean and Jerks @12.5/17.5 kg
(Intermediate: 15/22.5 | RX: 17.5/25)
22/28 Cal Row
This is a test of transitions and threshold. Focus on consistent splits on the row and smooth, efficient dumbbell cycling. Midline fatigue builds fast — manage your grip and breathing early.
abmat sit-up workout, box jump over workout, double dumbbell deadlift workout, dumbbell clean workout, dumbbell snatch workout, knee raises workout, knees to elbows workout, push-up workout, toes to bar workout
4 x AMRAP 3
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 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups
AMRAP workout, assault bike workout, burpee to target workout, pull-up workout, reverse lunge workout, ring row workout
AMRAP 12
6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges
AMRAP workout, burpee to target workout, power clean workout, thruster workout, toes to rings workout
AMRAP 16
9 Toes to rings
9 Power cleans
9 Thrusters
9 Burpee to target (rings)
box jump workout, Burpee workout, hand-release push-up workout, handstand push-up workout
AMRAP 15
30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
burpee pull-up workout, hand-release push-up workout, rope climb workout, row workout, rowing workout, squat snatch workout
AMRAP 16
1 rope pulls/rope climbs
3 Squat snatch @20/30 intermediate: @35/50 RX: @40/60
6 Burpee pull ups
12 HR. push ups
24 cal row
AMRAP workout, handstand walk workout, kettlebell goblet step-up workout, kettlebell snatch workout, wall walk workout
AMRAP 12
3 Wall walks/10 m handstand walk
8 KB snatch (left arm)
8 KB snatch (right arm)
12 KB goblet step ups
bar facing burpee workout, box step over workout, Burpee Box Jump workout, Deadlift workout, dumbbell step over workout, EMOM workout, row workout
EMOM 5
6 Bar facing burpees + 4 Deadlift
Rest 2 min
EMOM 6
1: 6-10 Burpee Box Jump
2: 10-12 DB step overs
Rest 2 min
EMOM 6
Cal row
AMRAP workout, Burpee workout, kettlebell clean workout, row workout, wall ball workout
AMRAP 25
600 m row
60 Wall balls 14/20 lbs
500 m row
50 KB clean
400 m row
40 Burpees
AMRAP workout, box step over workout, burpee over bar workout, clean and jerk workout, single leg v-up workout
AMRAP 15
20 Box step overs
8 Clean & Jerk
20 Single leg V-ups
8 Burpee over bar
abmat sit-up workout, AMRAP workout, down up workout, ground to overhead workout, overhead lunge workout, wall ball workout
AMRAP 10
15 Wall balls
15 Overhead lunges w. wall ball
15 Ab-mat sit up w. wall ball
15 Down up on wall ball + ground to overhead
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!
