50 and Furious - Crossfit Workout

The one-arm devil’s press is a brutal hybrid movement that combines a burpee, a dumbbell swing, and a snatch—all with a single arm. Common in one-arm devil’s press workouts, it blends cardio intensity with explosive strength and unilateral coordination.

In this workout, the one-arm devil’s press develops posterior chain power, shoulder endurance, and full-body conditioning. The single-arm format increases core engagement and balance demands, making it a perfect choice for high-intensity metcons or minimal-equipment strength 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 pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.

In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.

The V-up is a bodyweight core exercise that targets your abdominals, hip flexors, and overall midline control. It’s often used in V-up workouts to build core endurance, especially in high-rep or gymnastic-style training.

In this workout, V-ups demand coordination, flexibility, and explosive core engagement. They’re a great alternative to sit-ups when you want more intensity and a greater range of motion — making them perfect for CrossFit and functional fitness routines.

The ring row is a scalable bodyweight pulling movement that strengthens the upper back, arms, and core. Common in ring row workouts and as a progression toward pull-ups, it builds horizontal pulling strength with full range of motion and control.

In this workout, ring rows help develop grip, scapular stability, and posture, especially when performed with tempo or high volume. Whether you're scaling pull-ups or working strict strength, the ring row is a valuable movement for all fitness levels.

The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.

In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.

The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.

In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.

The atomic sit-up is a dynamic core movement that combines a full-range sit-up with a leg raise or tuck, often performed on a suspension trainer or using bodyweight alone. Featured in atomic sit-up workouts, it delivers a powerful double hit to the upper and lower abdominals.

In this workout, atomic sit-ups improve core strength, hip flexor control, and total-body coordination. The dual movement pattern increases time under tension and recruits more muscle groups than traditional sit-ups—making them a challenging and effective addition to core training or conditioning circuits.