AMRAP 15
Cal Row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15
Cal Assault Bike (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs
"Wall Ball Step AMRAPs" consists of two 15-minute AMRAPs performed with moderate pace on the rower and assault bike. Every 4 minutes, the athlete pauses to complete 20 wall balls and 6 burpee box step overs. This format blends steady-state cardio with explosive wall ball and burpee bursts.
Maintain a moderate pace on the row and bike to sustain energy throughout the AMRAPs. The wall balls and burpee box step overs should be executed with intensity and good technique, providing a cardio spike without excessive fatigue.
Start each AMRAP with the wall balls and burpee step overs to set a strong pace. Use the steady cardio intervals to recover and prepare for the next explosive burst. Manage your breathing and pace to finish both AMRAPs strongly.
AMRAP 15
Cal Row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15
Cal Assault Bike (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs
"Wall Ball Step AMRAPs" consists of two 15-minute AMRAPs performed with moderate pace on the rower and assault bike. Every 4 minutes, the athlete pauses to complete 20 wall balls and 6 burpee box step overs. This format blends steady-state cardio with explosive wall ball and burpee bursts.
Maintain a moderate pace on the row and bike to sustain energy throughout the AMRAPs. The wall balls and burpee box step overs should be executed with intensity and good technique, providing a cardio spike without excessive fatigue.
Start each AMRAP with the wall balls and burpee step overs to set a strong pace. Use the steady cardio intervals to recover and prepare for the next explosive burst. Manage your breathing and pace to finish both AMRAPs strongly.
Buy-in: 40/50 Cal Assault Bike
Then, as many rounds as possible of:
7.5 m Double KB lunges
7 Double KB Hang cleans
7 Double KB Push press
7.5 m Double KB lunges
*When you drop the KBs: 5 Shuttle runs
4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings
AB-mat sit ups
KB reverse lunges i goblet
After every round do 12/15 cal Row
3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees
3 Wall walks/10 m handstand walk
8 KB snatch (left arm) -
8 KB snatch (right arm)
12 KB goblet step ups
AMRAP 3
Wall balls
Rest 1 min
AMRAP 3
Clean & Jerk -
Rest 1 min
600 m row
60 Wall balls 14/20 lbs
500 m row
50 KB clean -
400 m row
40 Burpees
50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans
4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg
Rest 2 min
4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike
Rest 2 min
A:
7/9 Cal Assault Bike
5 Double DB Clusters
ME Heavy Wall Balls @20/30 lbs
B:
7/9 Cal Assault Bike
5 HR Push ups
ME Double DB Hang Clean & Jerk
Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Mareps deadlift the rest of the minute
Deadlift -
TC: 13
Rest 3 min
Cal bike - Intermediate: 10/14 / RX: 12/16
Mareps Air squats the rest of the minute
TC: 13
1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
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
50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls
assault bike workout, Burpee workout, row workout
1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause
burpee over rower workout, overhead squat workout, row workout, v-up workout
6 Overhead squats
12 V-ups
18/22 cal Row
Max Effort Burpees over rower
double under workout, row workout, single under workout
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
air squat workout, power clean workout, pull-up workout, row workout
30/42 Cal Row
3 Power cleans (80% 1RM)
15 Pull ups
30 Air squats
TC: 21
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
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
50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls
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!
