CrossFit Workout – DB Thrusters, Rowing & Burpee Box Overs in Rounds

The Workout description

Workout Overview

“The Power Pulse” is a sprint-interval workout built around repeatable 5-minute AMRAPs. You’ll complete three 5-minute efforts, each consisting of 8 double dumbbell thrusters, 10/12 calorie rows, and 5 burpee box jump overs. After each AMRAP, you’ll rest for 2 minutes before starting the next round. It’s designed to keep your intensity high and your lungs burning across repeated doses of high-output work.

Execution and Focus

Thrusters should be unbroken in early rounds—use the legs to drive the weight and conserve shoulder fatigue. On the rower, go for a powerful pace without redlining. This isn’t a recovery station—it’s a place to push. The burpee box jump overs are your movement to grit through. Use a rhythm that’s fast but safe, especially under fatigue. Stay low, breathe between transitions, and stay close to your box.

Strategy and Finish

Start at 85–90% effort in round one and aim to maintain or improve across rounds two and three. Each round should feel like a mini-race. Use the 2-minute rest wisely—reset breathing and prep mentally to attack again. Thrusters may need to be broken in the final AMRAP, but don’t drop the pace on the row or burpees. The workout rewards pacing, power, and consistent transitions.

Workouts with the same "amrap" format

Complexity Layers

2 Rounds of:

AMRAP 3

3 Squat cleans
6 Bar facing burpees

Rest 1 min

AMRAP 3

6 DB Snatch
9 Push-ups

Rest 1 min

AMRAP 3

9 Toes to bar
12 Wall balls

Rest 2 min

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Crossover Cascade

AMRAP 6

12 KB Swings
12 Toes To bar
12/15 Cal Ski erg
60 Single Crossovers / 30 Double Crossovers

Rest 2 min

AMRAP 4

10 Toes To bar
10/12 Cal Ski erg
50 Single Crossovers / 25 Double Crossovers

Rest 2 min

AMRAP 2

8/10 Cal Ski erg
40 Single Crossovers / 20 Double Crossovers

Dumbbell Duel

The workout

4 AMRAP 3

A: AMRAP 3

6 Double DB deadlift -
6 Double DB cleans
6 Push ups

Rest 1 min

B: AMRAP 3

8 Bojump overs
8 Alternating DB snatch -
8 DB OH lunges

Rest 1 min

The Ascension Protocol

AMRAP 15

4-8-12-16-20…
Double DB deadlifts
Double DB hang power cleans
Toes to bar
A-jumps

Burpee Flow State

AMRAP 16

9 Burpee Pull-ups
10m Handstand Walk / Walk Over Ramp
10m KB Walking Lunges (Farmer Hold)

Endless Engine

AMRAP 28

600 m Standing Bike
50 Walking Lunges
400 m Run
30 Double Unders
20 Sit-ups
10 Burpees to Target

The Overhead Overload

AMRAP 16

15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row

One Arm, One Mission

AMRAP 15

12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs

Ball of Doom

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

Sandstorm Cycle

AMRAP 10

12 D-Ball Cleans
15 Meter D-Ball Bear Hug Carry
5 Shuttle Runs

Rest 2 min

E2MOM 8

1: 6 Bar Facing Burpees + 6 Front Squats + 6 Hang Power Clusters
2: 6 Hang Power Clusters + 6 Front Squats + 6 Bar Facing Burpees

Workouts with simliar Tags

The Box Jump Barrier

4 rounds of: 3 min on / 1 min off

50 Single unders / Double unders
14 DB snatch -
20 DB lunges
Maburpee bojump overs

Complex Intentions

5 Rounds

3 x Bar Complexes (Toes to bar + Bar muscle-up + Bar dip)
300/400m Steady row

Thrusters & Throttle

For time

10-8-6-4-2
DB Thrusters -
20-16-12-8-4
Cal Bike

TC: 8

Press, Jump, Swing

EMOM 5

4 Devils Press + 6 DB Thrusters

Rest 3 min

EMOM 5

30 Double unders + 6 Toes to bar

Full Tank Finish

For Time

400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run

for time workout

OPEN WORKOUT 15.5

row workout, thruster workout

For Time

27-21-15-9
Cal Row
Thrusters

Try it

for time workout

Back and Forth

dumbbell clean and jerk workout, dumbbell overhead lunge workout, row workout, toes to bar workout

For Time

20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row

Rest 2 min

15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges

TC: 13

Try it

for time workout

Two by Two

bar facing burpee workout, front rack lunge workout, power clean workout, row workout, running workout, shoulder to overhead workout

2 Rounds

20/26 Cal Row
9 Shoulder to Overhead
12 Front Rack Lunges

Then 2 Rounds

20/26 Cal Run
9 Bar Facing Burpees
12 Power Cleans

TC: 11

Try it

for time workout

Machine Breaker

assault bike workout, bar muscle up workout, burpee pull-up workout, double under workout, row workout, ski erg workout

For Time

30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders

Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups

TC: 13

Try it

for time workout

Open 21.2

burpee box jump over workout, dumbbell snatch workout, for time workout

Open 21.2 - For time

10 dumbbell snatches -
15 burpee bojump-overs
20 dumbbell snatches
15 burpee bojump-overs
30 dumbbell snatches
15 burpee bojump-overs
40 dumbbell snatches
15 burpee bojump-overs
50 dumbbell snatches
15 burpee bojump-overs

TC: 20

Try it

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?

Burpee Box Jump Overs
The burpee box jump over is a high-intensity, plyometric movement that combines a burpee with a lateral or forward jump over a box. A staple in burpee box jump over workouts, this movement tests explosive power, coordination, and grit.
In this workout, burpee box jump overs elevate the heart rate, develop lower-body explosiveness, and challenge mental resilience. Unlike standard box jumps, the goal is to get over the box—not land on top—keeping the movement fast and fluid. It’s a perfect blend of cardio and power in a compact format.
Row Erg
Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.
In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.
dumbbell thruster
The dumbbell thruster is a full-body movement that combines a front squat and an overhead press, using one or two dumbbells. A staple in many dumbbell thruster workouts, it builds leg strength, shoulder endurance, and cardiovascular fitness all at once.
In this workout, dumbbell thrusters challenge your coordination, core stability, and pacing, making them perfect for high-rep conditioning or strength endurance. Whether you're using light or heavy weight, the dumbbell thruster delivers maximum intensity in minimal time.

The Power Pulse - Crossfit Workout

3 Rounds of AMRAP 5

Workout Overview

Execution and Focus

Strategy and Finish

The Power Pulse - Crossfit Workout

3 Rounds of AMRAP 5

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

2 Rounds of:

AMRAP 3

AMRAP 3

AMRAP 3

AMRAP 6

AMRAP 4

AMRAP 2

4 AMRAP 3

A: AMRAP 3

B: AMRAP 3

AMRAP 15

AMRAP 16

AMRAP 28

AMRAP 16

AMRAP 15

AMRAP 10

AMRAP 10

E2MOM 8

Workouts with simliar Tags

burpee box jump over workout, dumbbell thruster workout, row workout

4 rounds of: 3 min on / 1 min off

5 Rounds

For time

EMOM 5

EMOM 5

For Time

For Time

For Time

2 Rounds

Then 2 Rounds

For Time

Open 21.2 - For time

What is an "amrap" workout?

Why Choose an AMRAP CrossFit Workout?

What kind of exercises are in this workout?

Burpee Box Jump Overs

Row Erg

dumbbell thruster