2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press - @12/20 Intermediate: @16/24 RX: @20/28
25 Air squats
TC: 18
"5 Rounds for Time – Pull, Pedal, Press, Squat"
This workout blends gymnastics, cardio, and strength into a fast-paced five-round grind. Each round includes:
2 Burpee Pull-Ups (banded, bar muscle-ups, or scaled version – choose your level)
12/15 Calories on the Bike
16 Kettlebell Push Press
• Beginner: @12/20 kg
• Intermediate: @16/24 kg
• RX: @20/28 kg
25 Air Squats
Time Cap: 18 minutes
This one hits shoulders, lungs, and legs hard. Quick transitions and smart scaling on the gymnastics will help you stay within the time cap. Push the pace on the bike and stay unbroken on the KB presses if possible!
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
crossfit descending ladder wod, devils clean workout, dumbbell crossfit workout, dumbbell push press workout, dumbbell squat workout, for time crossfit wod
For time
12-10-8-6-4-2
Devils clean
Double DB squats
Double DB push press
crossfit full body workout, dumbbell clean workout, farmer carry workout, functional fitness workout, grip strength workout, shoulder and grip workout, wall walk workout
10 rounds
2 wall walk
10 Double DB clean
20 m farmer walk
21-15-9 crossfit wod, double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout
2 rounds
21-15-9
Double DB deadlift
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
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
