Round 1:
12/15 cal row
8 Double DB devils press - @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
ME (max effort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press - @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
ME (max effort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press - @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
ME (max effort) Burpees
"3x3-Minute Throwdown"
Move efficiently through the row and devil’s press to leave as much time as possible for maximum repetitions of the assigned movement. Focus on maintaining intensity across all three rounds while pacing early efforts to avoid burnout.
This workout is a sprint-style interval challenge:
3 rounds of 3 minutes work, 1 minute rest between each round.
In each round, complete:
12/15 cal Row (fire up the engine)
8 Double Dumbbell Devil’s Press (embrace the grind)
Then with whatever time is left: Max Effort on a specific movement!
Each round has a different finisher:
Round 1: Max effort Air Squats (quads on fire)
Round 2: Max effort Atomic Sit-ups/V-ups (abs regret incoming)
Round 3: Max effort Burpees (the grand finale of sadness)
bar facing burpee workout, barbell complex crossfit, 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
air squat workout, bike erg workout, Deadlift workout, interval crossfit workout, ski erg workout
1 ON/1 OFF
6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: Max Deadlifts in remaining time - @35/50 Intermediate: @45/60 RX: @60/80
Complete 60 total deadlifts
3 min pause
1 ON/1 OFF
8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: Max Air Squats in remaining time
Complete 100 Air Squats
bike erg workout, front rack lunge workout, Power Snatch workout, rower workout
90 ON/90 OFF x 6
A: 24 FR. Lunges
ME cal bike
B: 14 Power Snatch
ME cal row
Barbell workout, Bike 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
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
