10 Double DB snatch - @2x10/15, intermediate: @2x12,5/17,5 RX: @2x15/20
10 Double DB deadlift - @2x10/15, intermediate: @2x12,5/17,5 RX: @2x15/20
*Every time you set the dumbbells down, do 5 burpees over the dumbbells.
Workout Overview This 6-minute AMRAP is all about dumbbell discipline and a whole lot of pain if you slip up. 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. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This CrossFit AMRAP workout is designed to improve performance and endurance.
This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish 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. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. This dumbbell lunges is designed to improve performance and endurance.
Let your mindset lead when your muscles begin to fail. This challenge 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.
10 Double DB snatch - @2x10/15, intermediate: @2x12,5/17,5 RX: @2x15/20
10 Double DB deadlift - @2x10/15, intermediate: @2x12,5/17,5 RX: @2x15/20
*Every time you set the dumbbells down, do 5 burpees over the dumbbells.
Workout Overview This 6-minute AMRAP is all about dumbbell discipline and a whole lot of pain if you slip up. 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. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This CrossFit AMRAP workout is designed to improve performance and endurance.
This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish 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. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. This dumbbell lunges is designed to improve performance and endurance.
Let your mindset lead when your muscles begin to fail. This challenge 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 - Intermediate: 15/22,5 RX:
22/28 cal row
12 KB Snatch -
12 Ring rows/pull ups/chest to bar
12 Burpee KB deadlift -
12 Double KB Front rack lunges
15 Alternating KB overhead reverse lunges -
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups -
15 KB snatch -
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
12 ring rows/pull ups
20 DB reverse lunges -
8 Hand release push ups/HSPU
20 Wall balls lbs
1-2-3-4-5-6…
Power Snatch
Burpee Pull-Up / Bar Muscle-Up
Rest 2 min
1-2-3-4-5-6…
Devil’s Clean
No Touch Box Jump Over
12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs
50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans
1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause
80 Cal Bike
60 Cal Ski erg
40 Cal Assault bike
Every 4 min: 6 Burpees + 12 Air Squats
A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts
B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups
80 cal Bike
60 KB Swings
50 DB Snatch
30 GHD Sit-ups
20 HSPU
OTM: 4 Burpees (Start with burpees)
bike erg workout, Burpee workout, Deadlift workout, dumbbell snatch workout
12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -
Burpee workout, double kettlebell clean workout, double kettlebell deadlift workout, double kettlebell reverse lunge workout, v-up workout, wall ball workout
A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts
B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups
bike erg workout, double dumbbell front squat workout, double dumbbell snatch workout, double under workout
1: 60–80 Double Unders
2: 10–15 Double DB Snatch
3: 15–20 Double DB Front Squats
4: 15/20 Cal Bike Erg
5: Rest
assault bike workout, bike erg workout, Burpee workout, row workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski (Do a burpee, then jump up onto the ski machine)
bike erg workout, Burpee workout, row workout, shuttle run workout
1: 15/20 cal Bike erg
2: 10 Shuttle runs
Rest 3 min
1: 13/17 cal row
2: 13 Burpees
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!
