Cluster Crisis - Crossfit Workout

A dumbbell cluster combines a squat clean directly into a thruster—moving from floor to overhead in one fluid, explosive motion. In dumbbell cluster workouts, this compound movement challenges strength, coordination, and conditioning in a minimal-equipment setting.

In this workout, dumbbell clusters hit the legs, core, shoulders, and lungs all at once. The clean demands power and precision, while the thruster finishes with a full-body press under fatigue. It’s a time-efficient, high-output movement perfect for intensity and full-body development.

Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.

In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.

The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.

In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.

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.

The single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.

In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.

The Devil’s Press is a brutal, full-body movement that combines a burpee and a double dumbbell snatch. It’s a staple in high-intensity Devils press workouts, designed to build explosive strength, conditioning, and mental toughness.

In this workout, Devil’s Press challenges your grip, shoulders, legs, and lungs—all in one powerful movement. Whether used in sprints or long AMRAPs, the Devil’s Press is a true test of endurance and effort.

Knee raises are a core-focused gymnastics movement that builds abdominal strength, hip flexor control, and grip endurance. Common in beginner and advanced knee raise workouts, they’re performed hanging from a pull-up bar, bringing the knees toward the chest.

In this workout, knee raises train midline stability and coordination, making them a great progression toward toes-to-bar. Whether strict or kipping, knee raises are an effective and scalable movement for developing strong, functional core strength.

The dumbbell clean and jerk is a dynamic, full-body lift that moves a dumbbell from the ground to overhead in two explosive phases. Common in dumbbell clean and jerk workouts, it challenges coordination, strength, and stability—especially when performed unilaterally or for high reps.

In this workout, dumbbell clean and jerks train explosive power, overhead control, and core engagement. They also develop shoulder and hip resilience while reinforcing proper movement patterns under fatigue. Whether used in strength work or metcons, this lift is functional, scalable, and highly effective.

Knees to elbows is a gymnastics-based core movement performed hanging from a pull-up bar, where the knees are driven upward to make contact with the elbows. Frequently featured in knees to elbows workouts, it trains core strength, grip endurance, and body control—all under tension.

In this workout, knees to elbows develop midline stability, lat activation, and coordination, serving as a foundational skill for more advanced movements like toes-to-bar. They’re an effective way to build functional core strength while improving shoulder and hip mobility in dynamic settings.