Bootcamp workout: 3 x 12-minute AMRAP for the whole body

Three blocks with a different goal each. Rowing, carrying, running and plenty of full-body movements, with 2 minutes of rest in between.

Format3 x AMRAP 12
Durationapprox. 40 min
LevelAll levels
FocusFull body
The workout

3 x AMRAP 12:00

AMRAP 1 (12:00): build the engine
  • 300 m row
  • 20 wall balls
  • 15 DB deadlifts, heavy
  • 10 devil's presses
  • 30 alternating shoulder taps
Rest 2:00
AMRAP 2 (12:00): strength under fatigue
  • 250 m SkiErg
  • 20 m sandbag walking lunges
  • 20 m farmers carry, heavy
  • 15 sit ups
  • 5 chin ups or jumping pull ups
Rest 2:00
AMRAP 3 (12:00): empty the tank
  • 200 m run
  • 20 m burpee broad jumps
  • 15 DB thrusters, medium weight
  • 10 box jumps or step ups
  • 45 sec wall sit

Programmed by our coaches for the CrossFit W Bootcamp class on Sunday 5 April 2026.

Stimulus

Target effort: RPE 7 out of 10

Steady work in the first two blocks, then everything you have left in the third.

Count your rounds per AMRAP. Next time you can try to beat them.

Scale it to your level
Level How to do it
Beginner Lighter dumbbells, devil's presses as DB burpees without the press, ring rows instead of chin ups, step ups instead of box jumps.
Intermediate As written.
Pro Heavier dumbbells and sandbag, chest-to-bar chin ups.
Coach notes
  1. Devil's press: one smooth movement from the floor to overhead. Use your hips, not just your arms.
  2. Farmers carry: shoulders down, chest up, quick steps.
  3. Wall sit: thighs parallel to the floor, back flat against the wall.
  4. Keep moving in every AMRAP. Slow and steady scores more than fast and stopping.
What this workout trains
RunningEngineStrengthCoreBodyweightTeamwork
Equipment
RowerSkiErgDumbbellsWall ballSandbagBox
Why this workout works

Three blocks with a different focus give you conditioning, strength and grit in one session.

Because every block is 12 minutes, you can hold a good intensity without blowing up halfway.

Train with us in Schoten

Do this workout with a coach

Every week we program Bootcamp workouts like this one at CrossFit W: varied, accessible for every level and always coached.

Book your 3 free classes →
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