A: 24 FR. Lunges - @20/35 Intermediate: @30/40 RX: @35/50
ME cal bike
B: 14 Power Snatch - @20/35 Intermediate: @30/40 RX: @35/50
ME cal row
"90 On, 90 Off x 6 – Lunges, Lifts & Lungs"
This 18-minute interval WOD alternates between two powerful AMRAP-style efforts. You’ll work for 90 seconds, then rest for 90 seconds, repeating each station 3 times for max output.
Goal: Move fast and smooth through the barbell work to leave as much time as possible for calorie destruction. This workout tests power output, recovery under pressure, and your willingness to suffer for a score.
bar facing burpee workout, barbell complex crossfit, Deadlift workout, front squat workout, Hang Power Clean workout, power clean workout, shoulder to overhead workout
30 ON/30 OFF
15 Deadlift
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees
2 min pause
For time
10 Deadlift
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees
devils clean workout, devils cluster workout, knee raises workout, knees to elbows workout, rope climb workout, rowing workout, toes to bar workout
3 ON/2 OFF
A:
12/15 cal row
8 Double DB devils clean
ME Rope climbs
B:
12/15 cal row
8 Double DB devils clusters
ME Knee raises/knees to elbows/T2B
air squat workout, Burpee workout, Devils press workout, Row workout, V-ups workout
3 min ON/1 min OFF x 3
Round 1:
12/15 cal row
8 Double DB devils press
ME (max effort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press
ME (max effort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press
ME (max effort) Burpees
Barbell workout, Bike workout, Lunges workout, Power Snatch workout, Row workout
90 ON/90 OFF X 6
24 FR. Lunges
ME cal bike
14 Power Snatch
ME cal roning
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski
bar facing burpee workout, bike erg workout, overhead squat workout, rowing workout
E2MOM 20
200/250 m row + 4 Overhead squat
300/400 m bike + 6 Bar facing burpees
Bike workout, burpee over bar workout, EMOM workout, knee raises workout, knees to elbow workout, knees to elbows workout, Power Snatch workout, toes to bar workout
E3MOM 16
1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch
3: 8-12 Burpees over bar
4: 10-18 cal bike
air squat workout, bar muscle up workout, bike erg workout, kettlebell push press workout, pull-up workout
5 rounds:
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press
25 Air squats
bike erg workout, box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski
An on-off workout is a time-based training format where you alternate between work periods and rest periods — for example, 1 minute on, 1 minute off. In an on-off CrossFit workout, your goal is to perform as many reps as possible during the "on" phase, then recover during the "off" phase before the next interval begins.
This format helps you push hard during the work period, knowing you have built-in rest. It's especially useful for building intensity, power output, and recovery efficiency.
Encourages maximum effort during work intervals
Helps improve work-to-rest ratio awareness and recovery speed
Perfect for training sprints, weightlifting, or gymnastics under fatigue
Easily adaptable to all fitness levels and time domains
Whether you're doing 30 seconds on / 30 seconds off or longer 2–3 minute intervals, an on-off workout is a powerful way to train smart and hard — one round at a time. Ideal for interval-based CrossFit workouts, EMOM-style sprints, and team formats.
