Clean Burn - Crossfit Workout

4 rounds for time

10/13 Cal assault bike
6 Squat cleans - @30/45 Intermediate: @35/50 RX: @45/65
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters

TC: 20

workout description

“For Time – 4-Round Barbell & Bike Gauntlet”

4 Rounds For Time:
10/13 Calories on Assault Bike
6 Squat Cleans @30/45 kg
Intermediate: @35/50 kg
RX: @45/65 kg
10/13 Calories on Assault Bike
4 Shoulders to Overhead
10/13 Calories on Assault Bike
2 Clusters

This workout weaves together monostructural sprints and heavy barbell efforts with decreasing reps but increasing fatigue. Expect leg burn early, grip fatigue from barbell cycling, and a heart rate that spikes and struggles to settle. The clusters to close each round will demand focus and explosiveness.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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1 min rest

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Overhead & Over It

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Two Rounds of Tears

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20 Knee raises/knees to elbows/T2B
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Hang On & Ring Out

bike erg workout, burpee to target workout, for time workout, kettlebell cluster workout, knee raises workout, knees to elbows workout, ring muscle up workout, toes to rings workout

5 Rounds for time

400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
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Rest 1 min between rounds

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Wall Walk Wreckage

bar facing burpee workout, Deadlift workout, double under workout, for time workout, single under workout, wall walk workout

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* Start every round by doing 2 Wall Walks

2-4-6-8-6-4-2
Bar facing burpees
Deadlift
20-40-60-80-60-40-20
Single unders/Double unders

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assault bike workout, cluster workout, for time workout, shoulder to overhead workout, squat clean workout

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The hateful eight

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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.
shoulder to overhead
The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.
In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.
squat clean
The squat clean is a compound Olympic lift that builds explosive power, coordination, and full-body strength. A staple in many high-skill squat clean workouts, it involves lifting a barbell from the ground into a front squat, catching it deep before standing to finish the rep.
In this workout, squat cleans challenge your hip extension, pulling mechanics, leg drive, and mobility. Whether performed heavy for strength or light for speed, the squat clean is essential for developing athleticism and efficient barbell movement.
cluster
A cluster is a hybrid movement that combines a squat clean with a thruster—taking the bar or dumbbells from the ground to overhead through a full squat and press. Popular in high-intensity cluster workouts, this movement is a total-body test of strength, stamina, and grit.
In this workout, clusters train explosive power, front rack mobility, and overhead pressing endurance. They’re metabolically demanding, making them ideal for conditioning pieces and strength circuits. Whether performed with a barbell or dumbbells, clusters push your limits and deliver full-body results.