20 Knee raises/knees to elbows/T2B
20 DB snatch - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
20 DB goblet Squat - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
20 HR push ups
20 Burpee Box Jumps
3 minute rest
10 Knee raises/knees to elbows/T2B
10 DB snatch - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
10 DB goblet Squat - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
10 HR push ups
10 Burpee Box Jumps
TC: 24
"For Time – Big Sets, Short Finish"
This full-body workout is built as a 2-round chipper, followed by a shorter sprint-style 1-round finisher after a break. You'll move through:
2 Rounds For Time:
20 Knee Raises / Knees to Elbows / Toes-to-Bar
20 DB Snatches @12.5/17.5 (Intermediate: 15/20 | RX: 17.5/22.5)
20 Goblet Squats (same DB)
20 Hand-Release Push-Ups
20 Burpee Box Jumps
Then rest 3 minutes
Finish with 1 Round:
10 of each movement in the same order
Time Cap: 24 minutes
The first part is about pacing and consistency — the second part is a high-intensity sprint to the finish. Grip, legs, and lungs all get their share of suffering.
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
double unders workout, T2B workout, thruster workout
4 Rounds
75 Single unders/50 double unders
8 Barbell thrusters
16 knee raises/knees to elbows/T2B
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
barbell chipper workout, burpee over bar workout, double under workout, front squat workout, ladder style crossfit wod, overhead squat workout, Power Snatch workout, pull-up workout, thruster workout, toes to bar workout
For time
1 Power snatch
2 OH squat
3 Burpees over bar
4 Front squats
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters
bodyweight crossfit workout, Box jump workout, crossfit conditioning workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
3 rounds
400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
