Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Max reps deadlift the rest of the minute
Deadlift - @35/50 Intermediate: @45/60 RX: @60/80
TC: 13
Rest 3 min
Cal bike - @8/12 / Intermediate: 10/14 / RX: 12/16
Max reps Air squats the rest of the minute
TC: 13
“1:1 Intervals – Ski, Squat & Grind”
Part 1 – Until 60 Deadlifts Completed (1 min on / 1 min off):
Start each minute with:
6/10 Cal Ski
Intermediate: 8/12
RX: 10/14
Then, max reps Deadlift
@35/50 kg
Intermediate: @45/60 kg
RX: @60/80 kg
Continue until you reach 60 total deadlift reps
Time Cap: 13 minutes
Rest 3 minutes
Part 2 – Until 100 Air Squats Completed (1 min on / 1 min off):
Start each minute with:
8/12 Cal Bike
Intermediate: 10/14
RX: 12/16
Then, max reps Air Squats for the rest of the minute
Continue until you reach 100 total air squat reps
Time Cap: 13 minutes
This workout demands smart pacing and aerobic control. The 1:1 format gives you structured rest but asks for intensity in each working minute. The opening ski and bike work set the tone, while the max-rep lifts and squats test stamina and strategy under time pressure.
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski
burpee box jump over workout, double under workout, dumbbell lunge workout, dumbbell snatch workout, interval workout, single under workout
4 rounds of: 3 min on / 1 min off
50 Single unders / Double unders
14 DB snatch
20 DB lunges
Max burpee box jump overs
bar facing burpee workout, Deadlift workout, front squat workout, Hang Power Clean workout, power clean workout, shoulder to overhead workout
30 ON/30 OFF
15 Deadlift
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees
2 min pause
For time
10 Deadlift
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees
bike erg workout, Lunges workout, power snatch workout, row workout
90 ON/90 OFF X 6
24 FR. Lunges
ME cal bike
14 Power Snatch
ME cal roning
bike erg workout, dumbbell clean workout, dumbbell push press workout, dumbbell squat workout, interval workout, ski erg workout
2 min on/1 min off x 6
1 round of:
10 Dual DB power clean
10 Dual DB squat
10 Dual DB push press
Then alternate between:
Max effort cal bike erg / cal ski erg
Deadlift workout, knee raises workout, knees to elbows workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout
AMRAP 12
2 Wall walks
4 Shuttle run
6 Squat cleans
8 Knee raises/knees to elbows/T2B
10 Deadlift
AMRAP workout, assault bike workout, d-ball clean workout, hand-release push-up workout, handstand push-up workout, one-arm devil’s press workout
AMRAP 18
1-2-3-4-5…
D-Ball clean
HR. Push ups / HSPU
OA Devils press
*After every round: 14/19 cal Bike
assault bike workout, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout
EMOM 6
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
EMOM 6
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout
EMOM 20
1: 10-18 Box jumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
air squat workout, Burpee workout, Devils press workout, row workout, V-ups workout
3 min ON/1 min OFF x 3
Round 1:
12/15 cal row
8 Double DB devils press
ME (max effort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press
ME (max effort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press
ME (max effort) Burpees
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.
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.
