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 (Do a burpee, then jump up onto the ski machine)
"4 Rounds – 3 Minutes On, 1 Minute Off"
This interval-based WOD hits four different cardio machines, pairing each with a bodyweight movement to spike your heart rate and crush your core.
Each 4-minute station consists of:
22/28 calories on a machine
Then max reps of the paired movement for the remainder of the 3-minute work window
Followed by 1 minute rest before moving to the next station
This workout is all about intensity + recovery — go hard on the calories, then push through the skill/gymnastics movement under fatigue. Each round is a test of power, pacing, and grit.
air squat workout, Burpee workout, Devils press workout, Row workout, V-ups workout
3 min ON/1 min OFF x 3
Round 1:
12/15 cal row
8 Double DB devils press
ME (max effort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press
ME (max effort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press
ME (max effort) Burpees
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
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
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
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
