20 Seconds of Suffering - Crossfit Workout

Toes to rings is a dynamic gymnastics movement where the athlete lifts their toes to touch the gymnastic rings while hanging. Common in toes to rings workouts, this movement combines core strength, grip endurance, and precise body control—all made more demanding by the instability of the rings.

In this workout, toes to rings train the entire anterior chain—especially the abs, hip flexors, and shoulders—while developing coordination and midline stability. As a more advanced variation of knee raises, it builds toward high-skill gymnastics like toes-to-bar and muscle-ups.

Ring knee raises are a core-centric gymnastics movement performed while hanging from gymnastic rings. Featured in ring knee raise workouts, they challenge stability, grip, and body control—especially as the unstable rings force more muscle engagement than bar-based variations.

In this workout, ring knee raises target the lower abs, hip flexors, and lats while improving coordination and shoulder stability. They’re a scalable progression toward more advanced movements like toes-to-rings or toes-to-bar, and offer a unique challenge for core development in functional training.

The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.

In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.

The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.

In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.

The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.

In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.

A cluster is a hybrid movement that combines a squat clean with a thruster—taking the bar or dumbbells from the ground to overhead through a full squat and press. Popular in high-intensity cluster workouts, this movement is a total-body test of strength, stamina, and grit.

In this workout, clusters train explosive power, front rack mobility, and overhead pressing endurance. They’re metabolically demanding, making them ideal for conditioning pieces and strength circuits. Whether performed with a barbell or dumbbells, clusters push your limits and deliver full-body results.

Knees to elbows is a gymnastics-based core movement performed hanging from a pull-up bar, where the knees are driven upward to make contact with the elbows. Frequently featured in knees to elbows workouts, it trains core strength, grip endurance, and body control—all under tension.

In this workout, knees to elbows develop midline stability, lat activation, and coordination, serving as a foundational skill for more advanced movements like toes-to-bar. They’re an effective way to build functional core strength while improving shoulder and hip mobility in dynamic settings.