5 to 1 & Done - Crossfit Workout

1 min on/30 sec off

5-4-3-2-1
Deadlift
ME burpees over bar

Rest 3 min

1 min on/30 sec off

5-4-3-2-1
Bench press
ME cal Assault bike

The weight increases every set. Begin with a RIR 4 on the first 5 reps. Then increase the weight every set. Make a plan before you start - you only get 30 sec rest between rounds.

Total time: 17 min

workout description

“For Effort – Barbell + Max Burn”
Total Time: 17 minutes

Part 1 – 1 min on / 30 sec off:
5-4-3-2-1
Deadlift
Max Effort Burpees Over Bar in remaining time each round
Rest 3 minutes

Part 2 – 1 min on / 30 sec off:
5-4-3-2-1
Bench Press
Max Effort Calories on Assault Bike in remaining time each round

This WOD pairs low-volume strength sets with high-intensity burnouts. Each round gets shorter in reps, opening up more time for max-effort conditioning work. The challenge lies in lifting efficiently and transitioning fast to maximize output. It’s a battle of barbell control and aerobic power.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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2 min pause

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What is an "on-off" workout?

An on-off workout is a time-based training format where you alternate between work periods and rest periods — for example, 1 minute on, 1 minute off. In an on-off CrossFit workout, your goal is to perform as many reps as possible during the "on" phase, then recover during the "off" phase before the next interval begins.

This format helps you push hard during the work period, knowing you have built-in rest. It's especially useful for building intensity, power output, and recovery efficiency.

Why Try an On-Off CrossFit Workout?

Encourages maximum effort during work intervals
Helps improve work-to-rest ratio awareness and recovery speed
Perfect for training sprints, weightlifting, or gymnastics under fatigue
Easily adaptable to all fitness levels and time domains

Whether you're doing 30 seconds on / 30 seconds off or longer 2–3 minute intervals, an on-off workout is a powerful way to train smart and hard — one round at a time. Ideal for interval-based CrossFit workouts, EMOM-style sprints, and team formats.

What kind of exercises are in this workout?

bench press
The bench press is a foundational upper-body strength movement where the athlete presses a barbell from chest to full extension while lying on a bench. Central to any serious bench press workout, it’s a proven builder of raw pushing power and muscle mass.
In this workout, the bench press targets the chest, triceps, and shoulders—developing pressing strength and upper-body control. Whether trained for max strength, hypertrophy, or accessory work, the bench press remains a cornerstone of effective strength programming.
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.
Deadlift
The deadlift is one of the most effective strength movements in any fitness program. It targets the posterior chain — including your glutes, hamstrings, back, and core — making it a cornerstone of any deadlift workout.
In this workout, deadlifts develop raw strength, posture, and pulling power. Whether you're lifting light for speed or going heavy for strength, the deadlift builds a solid foundation for both performance and injury prevention.
Burpee over bar
The burpee over bar adds an explosive jump over your barbell after each burpee, increasing intensity and coordination. It’s a common feature in burpee over bar workouts, combining cardio, agility, and full-body conditioning in one simple movement.
In this workout, burpees over the bar challenge your endurance, mental toughness, and pacing — especially under fatigue. Whether you’re jumping laterally or forward-facing, the burpee over bar is guaranteed to elevate your heart rate and test your focus.