10/12 Cal Row
10 Wall Balls @14/20 lbs
10 Burpees Over Rower
Rest 2 minutes
10/12 Cal Row
10 Wall Balls @14/20 lbs
Rest 2 minutes
Row for Calories
“Rower’s Revenge” is a triple-part AMRAP that blends aerobic capacity with midline fatigue and explosive conditioning. With three descending-duration segments, this workout progressively strips away movements but cranks up the intensity. Rowing, wall balls, and burpees are combined for a brutal mix of lungs, legs, and grit.
The first AMRAP (6 minutes) cycles through 10/12 calories on the rower, 10 wall balls @14/20 lbs, and 10 burpees over the rower. It’s a full-body grind that spikes your heart rate quickly. After a 2-minute break, the second block (5 minutes) repeats the row and wall ball pairing—less variety, more density. Finally, the workout closes with a 4-minute rowing sprint for max calories. Athletes should aim to pace early and then empty the tank in the final effort.
Pace round one to avoid early burnout—use controlled rowing strokes and efficient transitions. Wall balls should be unbroken in early rounds, then managed based on fatigue. Burpees over the rower should be steady and rhythmic. The final 4-minute row is all-out; go in with a number goal and fight to stay above your projected pace. This AMRAP workout includes row workout, wall ball workout, and burpee over rower workout—ideal for testing aerobic durability and movement economy.
double crossover workout, kettlebell clean and jerk workout, kettlebell overhead lunge workout, row workout, single crossover workout
12 KB Clean & Jerks
12 KB Overhead Lunges
12/16 cal Row
40 Single Crossovers / 20 Double Crossovers
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
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
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
AMRAP workout, bike erg workout, ski erg workout, wall walk workout
15 Cal Ski Erg
30 Cal Bike Erg
*E2MOM: 2 Wall Walks
abmat sit-up workout, Burpee Box Jump workout, pistol squat workout
10 Alternating Pistol Squats on bench or boalternating pistols
15 AB-Mat sit ups
6 Burpee bojump overs
devils clean workout, devils cluster workout, knee raises workout, knees to elbows workout, rope climb workout, row workout, toes to bar workout
A:
12/15 cal row
8 Double DB devils clean -
ME Rope climbs
B:
12/15 cal row
8 Double DB devils clusters -
ME Knee raises/knees to elbows/T2B
assault bike workout, atomic sit-up workout, double under workout, single under workout, v-up workout, wall ball workout
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout
75 Single unders/50 double unders
14 KB snatch -
24 Wallballs lbs
24 Russian twist with wallball lbs
14 DB step ups -
14 DB clean & jerk -
assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout
1: Cal row
2: Wallballs lbs
3: Burpees over wallball
2 min pause
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB
AMRAP workout, kettlebell walking lunge workout, pull-up workout, ring dip workout
5-10-15-20…
Ring Dips
10-20-30-40…
Walking Lunges with KBs
Same rep count Pull-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!
