3-6-9-12…
Barbell thrusters - @25/40 Intermediate: @35/50 RX: @40/60
Wallballs @14/20 lbs
KB swings - @12/20 Intermediate: @16/24 RX: @20/28
2 min pause
25 Barbell thrusters - @25/40 Intermediate: @35/50 RX: @40/60
35 Wallballs @14/20 lbs
45 KB swings - @12/20 Intermediate: @16/24 RX: @20/28
TC: 6 min
"Thruster Ladder + Full-Body Finale"
This two-part workout is a brutal combo of volume, intensity, and grit. The first half is an ascending ladder to crush your soul slowly. The second? A race against time to empty the tank.
Part 1 – AMRAP 6 (Climbing Ladder)
Rep scheme: 3-6-9-12… (keep adding 3 reps per movement)
Barbell Thrusters
Wall Balls @14/20 lbs
Kettlebell Swings
Go unbroken early — but don’t get greedy. You’ll pay for it.
2 min rest (aka breathing break)
Part 2 – For Time (TC: 6 min)
25 Barbell Thrusters
35 Wall Balls
45 Kettlebell Swings
This is the sprint finisher. Dig deep, hold on to your bar, and go full send.
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
bar facing burpee workout, crossfit barbell wod, for time crossfit workout, power clean workout, squat clean workout, thruster workout
3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
assault bike workout, bike erg workout, Box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
air squat workout, bike erg workout, gymnastics conditioning wod, kettlebell push press workout
5 rounds:
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press
25 Air squats
Box jump workout, conditioning and strength workout, crossfit for time workout, EMOM workout, full body crossfit wod, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout
For time
75 Wallballs @14/20 lbs
EMOM: 5 KB swings
2 min pause
For time
50 KB Clean & Jerk
EMOM: 5 Box jump overs
