400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
"3 Rounds – Run, Jump, Push, Repeat"
Simple movements, savage effect. This 3-rounder is a classic engine builder that keeps the intensity high and the breaks short.
Each round includes:
400m Run (fast feet or suffer later)
20 Box Jumps (bounce, land, try not to trip)
400m Run (again? oh yes.)
20 Push-Ups / Hand-Release Push-Ups / HSPU (pick your level, they all burn)
Then: 1 minute rest before the next round.
This one hits your cardio, legs, shoulders, and soul — expect the second run to feel twice as long and the push-ups to feel twice as heavy.
Burpee workout, crossfit for time workout, dumbbell hang clean workout, dumbbell thruster workout, handstand push-up workout, pike push-up workout
For time | 3-6-9-12-15
Pike push ups /Handstand push ups
Double DB Hang power clean
Double DB thrusters
Burpees
double under workout, dumbbell hang clean workout, dumbbell snatch workout, kettlebell swing workout, overhead lunge workout
2 Rounds
150 Single unders /100 double unders
36 DB snatch
28 DB Overhead lunges
24 DB Hang power clean
20 KB swings
assault bike workout, bike and barbell wod, crossfit barbell workout, Deadlift workout, for time crossfit workout, Hang Power Clean workout, shoulder to overhead workout
2 rounds
10/13 Cal assault bike
21 Deadlift
10/13 Cal assault bike
15 Hang power cleans
10/13 Cal assault bike
9 Shoulders to overhead
10/13 Cal assault bike
2 min pause
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
Box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, pull-up workout, toes to bar workout
3 rounds
11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks
