workout

Up, Up, and Oh No - Crossfit Workout

AMRAP 15

2-4-6-8-10…

Knee raises/knees to elbows/T2B
Box jumps
DB Thrusters - @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5

The Workout description

Workout Overview

Workout Overview Workout Overview In this ascending ladder AMRAP, you'll push as high as you can in 15 minutes: Execution and Focus Start with 2 reps of each: Knee raises, knees to elbows, or toes-to-bar Box jumps Strategy and Finish Dumbbell thrusters Then 4 reps of each, then 6, 8, 10, and so on… Each round gets heavier on your lungs and legs, so manage your pace and stay calm as the reps build! Execution and Focus Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. This CrossFit AMRAP workout is designed to improve performance and endurance.

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. 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. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

The key is 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

Buried in Ball & Bike

AMRAP 18

1-2-3-4-5…
D-Ball clean - lbs
HR. Push ups / HSPU
OA Devils press -

*After every round: 14/19 cal Bike

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High Swing Hustle

AMRAP 15

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

The Hang & Bang

AMRAP 20

16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks - Intermediate: 15/22,5 RX:
22/28 cal row

Hit the Target, Miss Your Soul

AMRAP 12

6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -

The Grinder’s Delight

AMRAP 15

20 Bostep overs -
8 Clean & Jerk -
20 Single leg V-ups
8 Burpee over bar

Endless Engine

AMRAP 28

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

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

Crossover Circuit

AMRAP 16

12 KB Clean & Jerks
12 KB Overhead Lunges
12/16 cal Row
40 Single Crossovers / 20 Double Crossovers

9 Crimes

AMRAP 16

9 Toes to rings
9 Power cleans -
9 Thrusters
9 Burpee to target (rings)

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

Workouts with simliar Tags

box jump workout, dumbbell thruster workout, knee raises workout, knees to elbows workout

Press, Jump, Swing

EMOM 5

4 Devils Press + 6 DB Thrusters

Rest 3 min

EMOM 5

30 Double unders + 6 Toes to bar

Bike & Belly Breakdown

AMRAP 20

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

Jump, Squat, Regret

4 rounds

75 Single unders/50 double unders
8 Barbell thrusters -
16 knee raises/knees to elbows/T2B

TC: 14

Symmetry Sucks

For time

18 Knee raises/knees to elbows/Toes to bar
16 Snatch - RX: 35/50
16/20 Cal row
16 Thrusters - RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar

TC: 17

Five Minutes of Fury

EMOM 20

1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls

AMRAP workout

12-Round Circuit

back rack reverse lunge workout, box jump workout, clean and jerk workout, dumbbell snatch workout, push-up workout

AMRAP 12

12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges

Try it

for time workout

Dumbbells & Discipline

double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout

2 rounds for time

32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -

TC: 18

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FALOAP workout

Failure First, Fury Second

burpee to target workout, e2mom workout, Goblet Squat workout, hand-release push-up workout, handstand push-up workout, kettlebell swing workout, knee raises workout, knees to elbows workout, toes to bar workout

E2MOM For as long as possible

5 HR push up/ HSPU
5 Knee raises/knees to elbows/T2B
5 Goblet squat -

7 HR push up/HSPU
7 Knee raises/knees to elbows/T2B
7 Goblet squat -

9 HR push up/HSPU
9 Knee raises/knees to elbows/T2B
9 Goblet squat -

When failure rest for 2 min and then complete:

For time:

5-7-9-11
Burpees to target
KB swings -

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for time workout

Open 18.1

AMRAP workout, dumbbell clean and jerk workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout

Open 18.1 - AMRAP 20

8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks -
14/12 cal row

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AMRAP workout

The Four Block Grinder

box jump workout, dumbbell clean and jerk workout, kettlebell swing workout, push-up workout, shuttle run workout, sit-up workout

4 x AMRAP 4

AMRAP 4
10 DB Clean & Jerks
4 Shuttle runs
10 Box jumps

Rest 2 min

AMRAP 4

12 Sit-ups
9 KB Swings
12 Push-ups

Rest 2 min and repeat

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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?

Box jump
The box jump is a plyometric movement that builds explosive power, coordination, and lower body strength. It’s a key component in many high-intensity box jump workouts, often used to develop speed, agility, and stamina.
In this workout, box jumps challenge your legs, core, and cardiovascular system, while also training quick reaction and balance. Whether performed at a moderate pace or in sprint intervals, the box jump is a powerful tool for improving athletic performance.
knee raises
Knee raises are a core-focused gymnastics movement that builds abdominal strength, hip flexor control, and grip endurance. Common in beginner and advanced knee raise workouts, they’re performed hanging from a pull-up bar, bringing the knees toward the chest.
In this workout, knee raises train midline stability and coordination, making them a great progression toward toes-to-bar. Whether strict or kipping, knee raises are an effective and scalable movement for developing strong, functional core strength.
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.
knees to elbows
Knees to elbows is a gymnastics-based core movement performed hanging from a pull-up bar, where the knees are driven upward to make contact with the elbows. Frequently featured in knees to elbows workouts, it trains core strength, grip endurance, and body control—all under tension.
In this workout, knees to elbows develop midline stability, lat activation, and coordination, serving as a foundational skill for more advanced movements like toes-to-bar. They’re an effective way to build functional core strength while improving shoulder and hip mobility in dynamic settings.