11 Deadlift - @30/40 Intermediate: @35/50 RX: @40/60
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans - @30/40 Intermediate: @35/50 RX: @40/60
11 Ring rows/Pull ups
11 Box jumps
11 Jerks - @30/40 Intermediate: @35/50 RX: @40/60
TC: 18
"3 Rounds for Time – The Eleven Gauntlet"
This WOD is a balanced, full-body burner made up of seven movements — each done for 11 reps — combining barbell cycling, gymnastics, and engine work.
Complete 3 rounds for time of:
11 Deadlifts @30/40 (Int: 35/50 | RX: 40/60 kg)
11 Knee Raises / K2E / T2B
11 Burpees Over Bar
11 Hang Squat Cleans (same bar)
11 Ring Rows / Pull-Ups
11 Box Jumps
11 Jerks (Push or Split – same bar)
Time Cap: 18 minutes
This is a grind from start to finish. Keep transitions tight and break early on the barbell if needed to stay moving. The middle round will be the mental test — pace smart early, then go hard to finish.
Burpee workout, crossfit for time wod, rowing and burpee wod, rowing workout
For time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal roning
Burpees
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
crossfit bike workout, double under workout, for time crossfit wod, jump rope workout, single under workout
For time
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
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
chest to bar workout, Deadlift workout, pull-up workout, thruster workout
3 rounds:
21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar
1 min pause
