400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
"3 Rounds – Run, Jump, Push, Repeat"
Simple movements, savage effect. This 3-rounder is a classic engine builder that keeps the intensity high and the breaks short.
Each round includes:
400m Run (fast feet or suffer later)
20 Box Jumps (bounce, land, try not to trip)
400m Run (again? oh yes.)
20 Push-Ups / Hand-Release Push-Ups / HSPU (pick your level, they all burn)
Then: 1 minute rest before the next round.
This one hits your cardio, legs, shoulders, and soul — expect the second run to feel twice as long and the push-ups to feel twice as heavy.
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
Burpee Box Jump workout, chipper crossfit workout, dumbbell snatch workout, full body crossfit workout, handstand push-up workout, overhead lunge workout, pull-up workout, running workout
2 rounds
400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch
30 DB OH reverse lunges
40 Burpee box jump overs
crossfit full body workout, dumbbell clean workout, farmer carry workout, functional fitness workout, grip strength workout, shoulder and grip workout, wall walk workout
10 rounds
2 wall walk
10 Double DB clean
20 m farmer walk
bodyweight crossfit workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, toes to bar workout, v-up workout
6 rounds:
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
chest to bar workout, Deadlift workout, pull-up workout, thruster workout
3 rounds:
21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar
1 min pause
