workout

Thruster? I Hardly Know Her - Crossfit Workout

AMRAP 16

10 Thrusters - @30/45 Intermediate: @35/50 RX: @40/60
10 HR. push ups / HSPU
100 Single unders/75 Double unders

Rest 30 sec

The Workout description

Workout Overview

Workout Overview A 16-minute AMRAP combining barbell thrusters, push-up variations, and jump rope volume. Classic CrossFit conditioning with built-in rest every round 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.

Execution and Focus

Adjust your strategy as fatigue builds and always strive for quality 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.

Workouts with the same "AMRAP" format

High Swing Hustle

AMRAP 15

15 KB Swings
15 High Box Jump Overs (24/30 inch)
15 Toes to Bar

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Triple Burn Interrupt

AMRAP 15

20 Cal Echo Bike
20 Cal Ski
20 Cal Row

Every 3 min: 14 DB Snatch + 6 DB Facing Burpees

Engine Splitter

AMRAP 6 x 3

Bike + KB Snatch

Row + Russian Swings

Run + HSPU

Devils on the Bar

AMRAP 16

2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters -
8 OA devils clean -

AMRAP A/B/Cry

4 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 Bojump overs
8 Alternating DB snatch - intermediate:
8 DB OH lunges
8 Sit ups

Up, Up, and Oh No

AMRAP 15

2-4-6-8-10…

Knee raises/knees to elbows/T2B
Bojumps
DB Thrusters -

Ladder of Fire

AMRAP 13

3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees

Ramp Rounds

AMRAP 12

2-4-6-8-10-12…
Ground to Overhead
Back Rack Reverse Lunges
Bar Facing Burpees

DB Ladder Burn

AMRAP 12 – 2-4-6-8-10…

Double DB Hang clean
Double DB Push press
Double DB Front squats
Cal Echo Bike

Station to Situation

AMRAP 16

1: 10/15 cal row
2: AMRAP: 4 Hang power clean + 4 Shoulders to overhead -
3: 24 alternating V-ups
4: AMRAP: 5 Ring rows/Pull ups/Chest to bar + 5 Pushups + 5 Air squats

Workouts with simliar Tags

AMRAP workout, double under workout, hand-release push-up workout, handstand push-up workout, single under workout, thruster workout

14 Problems, No Rest

AMRAP 17

14 Ring rows/pull ups
14 Front squats - RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings -

AMRAP Avalanche

AMRAP 8

80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar
10 Reaction drill

Rest 1 min

AMRAP 6

80 Single unders/40 Double unders
25 Air squats
20 Push ups
15 Toes to bar

Rest 1 min

AMRAP 4

80 Single unders/40 Double unders
25 Air squats
20 Push ups

Total time: 20 min

Two-Minute Trouble

E2MOM 18

1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk -
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups

Comment: Start every 2. min and alternate between the 3 parts. Work for about 1,5 min.

Cindy

AMRAP 20

5 Pull-Ups

10 Push-Ups

15 Air Squats

Box Jump Blues

3 rounds

400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

for time workout

Volume Vault

air squat workout, bar muscle up workout, double under workout, for time workout, push-up workout

For Time

300 Double Unders

200 Air Squats

100 Push-Ups

20 Bar Muscle-Ups

Try it

AMRAP workout

Bike & Belly Breakdown

AMRAP workout, atomic sit-up workout, bike erg workout, double dumbbell front rack squat workout, knee raises workout, knees to elbows workout, v-up workout

AMRAP 20

1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat -
16 atomic sit ups /V-ups

Try it

EMOM workout

From Rope to Rack

atomic sit-up workout, bar muscle up workout, burpee pull-up workout, chest to bar workout, double under workout, e2mom workout, overhead lunge workout, single under workout, sit-up workout, v-up workout, wall ball workout

E2MOM

50 Single unders/30 Double unders
15 Sit ups/Atomic sit ups/V-ups
3 Burpee pull ups/ 6 C2B/ 3 BMU

Rest 3 min

E2MOM

50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls

Try it

for time workout

Rowdy Thirteens

burpee over rower workout, row workout, thruster workout

5 Rounds for Time

13 Thrusters
13/18 Cal Row
13 Burpees Over Rower

Rest 1 min between rounds

TC: 20

Try it

for time workout

Barbell Repeater

power clean workout, pull-up workout, thruster workout

4 Rounds for time

10 Pull ups
20 Thrusters
10 Power Cleans

TC: 15

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?

hand-release push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
handstand push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
Single under
The single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.
In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.
thrusters
The thruster is a full-body compound movement that combines a front squat with an overhead press, making it one of the most demanding and effective exercises in any thruster workout.
In this workout, thrusters develop leg drive, shoulder endurance, and core stability, all while elevating your heart rate. Whether using a barbell, dumbbells, or kettlebells, the thruster is a powerful tool for building strength, power, and conditioning — fast.