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Pull Me Once - Crossfit Workout

4 Rounds

1 Burpee (banded) pull up / Bar muscle up
8 DB clean & jerk - @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
20/25 cal Assault bike
1 Burpee (banded) pull up / Bar muscle up

1 min rest between rounds

TC: 16

workout description

"4 Rounds – Pull, Push, Pedal"

For time, complete 4 rounds of:

1 Burpee Pull-Up (banded) or Bar Muscle-Up

8 Dumbbell Clean & Jerks
@12.5/17.5 kg
Intermediate: @15/22.5 kg
RX: @17.5/25 kg

20/25 calories on the Assault Bike

1 Burpee Pull-Up (banded) or Bar Muscle-Up

Rest 1 minute between rounds
Time Cap: 16 minutes

This sprint-style "For Time" WOD is a burner. It opens and closes each round with a high-skill pulling movement, while the clean & jerks demand efficiency under fatigue. The assault bike injects a serious cardio punch. The 1-minute rest between rounds gives you a sliver of recovery—but expect the legs and lungs to light up by round 3.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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The 21-15-9 Trap

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3 rounds:

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Run, Throw, Hang, Repeat

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assault bike workout, bar muscle up workout, burpee pull up workout, dumbbell clean and jerk, for time workout

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The Calorie Sandwich

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Buy in: 15/20 cal assault bike
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3 rounds of:
6 (Banded) pull ups/C2B
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1 min rest

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3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
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10 DB snatch

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What is a "for time" workout?

A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.

In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.

Why Try a "For Time" CrossFit Workout?

Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts

Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.

What kind of exercises are in this workout?

Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
burpee pull up
The burpee pull-up combines a full-body burpee with a vertical pulling movement, delivering a powerful mix of conditioning and upper body strength. Common in high-intensity burpee pull up workouts, it challenges your engine, grip, and coordination all at once.
In this workout, burpee pull-ups spike your heart rate, test your pulling endurance, and require full-body control under fatigue. Whether used in sprint intervals or long AMRAPs, the burpee pull-up adds intensity and variety to any session.
bar muscle up
The bar muscle-up is a high-skill gymnastics movement that combines a powerful pull-up with a dip, taking you from below the bar to above it in one fluid motion. A highlight of many bar muscle up workouts, it demands upper body strength, timing, and core control.
In this workout, bar muscle-ups challenge your grip, pulling power, and technique—making them a true test of gymnastic capacity. Whether strict or kipping, the bar muscle-up is a milestone movement in CrossFit and functional fitness.