6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: Max Deadlifts in remaining time - @35/50 Intermediate: @45/60 RX: @60/80
Complete 60 total deadlifts
TC: 13
3 min pause
8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: Max Air Squats in remaining time
Complete 100 Air Squats
TC: 13
"Interval Grind – Ski, Bike, and Big Reps"
This two-part workout is all about power output, pacing, and efficiency under fatigue. You’ll alternate 1 minute of work and 1 minute of rest — but the goal isn't just surviving the intervals — it's hitting rep targets as fast as possible.
devils clean workout, devils cluster workout, knee raises 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
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
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
bike erg workout, front rack lunge workout, Power Snatch workout, rower workout
90 ON/90 OFF x 6
A: 24 FR. Lunges
ME cal bike
B: 14 Power Snatch
ME cal row
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
