3-6-9-12…
Barbell thrusters - @25/40 Intermediate: @35/50 RX: @40/60
Wallballs @14/20 lbs
KB swings - @12/20 Intermediate: @16/24 RX: @20/28
2 min pause
25 Barbell thrusters - @25/40 Intermediate: @35/50 RX: @40/60
35 Wallballs @14/20 lbs
45 KB swings - @12/20 Intermediate: @16/24 RX: @20/28
TC: 6 min
"Thruster Ladder + Full-Body Finale"
This two-part workout is a brutal combo of volume, intensity, and grit. The first half is an ascending ladder to crush your soul slowly. The second? A race against time to empty the tank.
Part 1 – AMRAP 6 (Climbing Ladder)
Rep scheme: 3-6-9-12… (keep adding 3 reps per movement)
Barbell Thrusters
Wall Balls @14/20 lbs
Kettlebell Swings
Go unbroken early — but don’t get greedy. You’ll pay for it.
2 min rest (aka breathing break)
Part 2 – For Time (TC: 6 min)
25 Barbell Thrusters
35 Wall Balls
45 Kettlebell Swings
This is the sprint finisher. Dig deep, hold on to your bar, and go full send.
crossfit bike workout, double under workout, for time crossfit wod, jump rope workout, single under workout
For time
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
21-15-9 crossfit wod, double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout
2 rounds
21-15-9
Double DB deadlift
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
bar facing burpee workout, crossfit barbell wod, for time crossfit workout, power clean workout, squat clean workout, thruster workout
3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
Box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, pull-up workout, toes to bar workout
3 rounds
11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks
