1000/1200 meter Bike erg
3 Wall walks / 10 m Handstand walk
10 Kettlebell Clean Intermediate: @12/20 RX: @16/24
8+8 KB Single Arm Front Rack Lunges
This 16-minute AMRAP challenges your aerobic capacity, shoulder endurance, midline strength, and movement control. The workout opens with a demanding bike erg effort, transitions into inverted gymnastics, and finishes each round with kettlebell strength and balance work. The mix of cyclical and skill-based elements makes this a full-body grinder.
The bike should be approached with intent—ride just below threshold, aiming for a consistent split that allows immediate transition into the wall walks or handstand walk. Keep wall walks tight and efficient, or maintain solid balance through the 10 m walk. Kettlebell cleans should be fluid and cycled with good posture. Finish the round with controlled single-arm lunges—don’t rush through poor positioning. Focus on upright torso and steady foot placement.
Aim for 2–3 rounds total. Keep the first bike at 80–85% and recover while transitioning. Break KB cleans only if grip becomes a limiter. Move methodically through lunges to maintain quality. The shoulder fatigue will accumulate—manage transitions and breathe during kettlebell sets. If handstand walks are a strength, use them to gain ground; if not, keep wall walks crisp and consistent. Finish strong with good pacing and no wasted movement.
1000/1200 meter Bike erg
3 Wall walks / 10 m Handstand walk
10 Kettlebell Clean Intermediate: @12/20 RX: @16/24
8+8 KB Single Arm Front Rack Lunges
This 16-minute AMRAP challenges your aerobic capacity, shoulder endurance, midline strength, and movement control. The workout opens with a demanding bike erg effort, transitions into inverted gymnastics, and finishes each round with kettlebell strength and balance work. The mix of cyclical and skill-based elements makes this a full-body grinder.
The bike should be approached with intent—ride just below threshold, aiming for a consistent split that allows immediate transition into the wall walks or handstand walk. Keep wall walks tight and efficient, or maintain solid balance through the 10 m walk. Kettlebell cleans should be fluid and cycled with good posture. Finish the round with controlled single-arm lunges—don’t rush through poor positioning. Focus on upright torso and steady foot placement.
Aim for 2–3 rounds total. Keep the first bike at 80–85% and recover while transitioning. Break KB cleans only if grip becomes a limiter. Move methodically through lunges to maintain quality. The shoulder fatigue will accumulate—manage transitions and breathe during kettlebell sets. If handstand walks are a strength, use them to gain ground; if not, keep wall walks crisp and consistent. Finish strong with good pacing and no wasted movement.
12 Handstand push-ups
12 Power snatch
12 Back squats
12 cal Bike erg
Strict Pull-ups / Pullovers
Double DB Hang Clusters
Lateral Burpee over DB
Shuttle Runs
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
2-4-6-8-10-12…
Ground to Overhead
Back Rack Reverse Lunges
Bar Facing Burpees
3 Rope climbs
20m Back rack walking lunges
10 Shuttle runs
10 GHD sit-ups
8 Double DB Devils press
10 Double DB Box Step overs
12/15 Cal Echo Bike
14 Wall Balls
15/20 cal row
6 Clean & Jerk - Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
Buy-in: 40/50 Cal Assault Bike
Then, as many rounds as possible of:
18 Alternating DB snatch
15 Toes to bar
12 DB step overs
*Every 3 min: 10 Burpee box jump overs
500 m bike
14 Alt. DB snatch -
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups
A: 24 FR. Lunges -
ME cal bike
B: 14 Power Snatch -
ME cal row
200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees
bike erg workout, dumbbell clean workout, dumbbell push press workout, dumbbell squat workout, interval workout, ski erg workout
1 round of:
10 Dual DB power clean -
10 Dual DB squat
10 Dual DB push press
Then alternate between:
Maeffort cal bike erg / cal ski erg
Total Time: 15 minutes
assault bike workout, d-ball clean workout, d-ball squat workout, wall walk workout
12/15 Cal Assault Bike
3 Wall Walks
4 D-ball Cleans
ME D-ball Squats
clean workout, shuttle run workout, single crossover workout, wall walk workout
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
bike erg workout, chest to bar workout, pistol squat workout, pull-up workout
30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar
TC: 13
assault bike workout, burpee double dumbbell deadlift workout, double dumbbell hang squat clean workout, double under workout, running workout, toes to bar workout, wall walk workout
12/16 Cal Assault Bike
60 Double Unders
21 Toes to Bar
12/16 Cal Assault Bike
Rest 30 sec
6 Burpee Double DB Deadlifts
6 Double DB Hang Squat Cleans
3 Wall Walks
400 meter Run
Rest 90 sec
TC: 27
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!
