8 Power cleans - @25/40 Intermediate: 35/50 RX: 40/60
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
"For Time – 3 Rounds of Barbell Mayhem"
This WOD is a powerful barbell triplet, each round separated by a 1-minute break. You’ll cycle through three barbell movements, each followed by a set of 4 bar-facing burpees to spike your heart rate:
Beginner: 25/40 kg
Intermediate: 35/50 kg
RX: 40/60 kg
1-minute rest between rounds.
Push the pace and manage your barbell breaks wisely — grip and legs will be your biggest challenge.
400m run workout, crossfit cardio workout, double under workout, endurance crossfit workout, jump rope workout, rowing workout, single under workout
2 rounds
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
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
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
double under workout, dumbbell hang clean workout, dumbbell snatch workout, kettlebell swing workout, overhead lunge workout
2 Rounds
150 Single unders /100 double unders
36 DB snatch
28 DB Overhead lunges
24 DB Hang power clean
20 KB swings
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
