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Airlock - Crossfit Workout

2 min on / 1 min off × 4

AMRAP
13/18 Cal Row
Max Effort Handstand Walk

AMRAP
13/18 Cal Assault Bike
Max Effort Bar Muscle-Up

On Minute 13 – For Time

13/18 Cal Row
10m Handstand Walk
13/18 Cal Assault Bike
8 Bar Muscle-Ups

TC: 5

The Workout description

Workout Overview

“Airlock” is an interval-driven hybrid designed to test repeatability, control under fatigue, and finishing power. The opening structure is built around 2-minute AMRAP blocks with 1-minute rest between. One pairing focuses on rower output and handstand walk control, the other on high turnover assault bike calories and high-skill bar muscle-ups. These alternating windows challenge your ability to produce under pressure while maintaining precision in your gymnastics. After 12 minutes of structured effort, you’re hit with a final test: a sprint-style chipper with tight volume and a 5-minute cap.

Execution and Focus

The early rounds are all about speed into control. Row hard enough to allow 30–45 seconds for quality handstand walking. On the bike, keep RPMs high but not reckless—your grip and core need to survive bar muscle-ups. During rest periods, manage your heart rate and mentally reset for the next window. The final chipper will test how well you managed pacing and efficiency. Smooth transitions are non-negotiable if you want to finish inside the cap.

Strategy and Finish

Consistency is key. Treat every AMRAP as a controlled burst—not an all-out sprint. Your goal is to maximize gymnastics reps without blowing up early. Once the 13-minute mark hits, shift gears. That last 5-minute block should feel like survival mode—smart, aggressive, and technical. Hold your pace through the final muscle-up to earn a strong close to a structured grind.

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Airlock - Crossfit Workout

assault bike workout, bar muscle up workout, handstand walk workout, row workout

2 min on / 1 min off × 4

AMRAP
13/18 Cal Row
Max Effort Handstand Walk

AMRAP
13/18 Cal Assault Bike
Max Effort Bar Muscle-Up

On Minute 13 – For Time

13/18 Cal Row
10m Handstand Walk
13/18 Cal Assault Bike
8 Bar Muscle-Ups

TC: 5

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "on-off" format

A/B Max Out

2 min on / 1 min off x 6

Alternate between:
A: 8 Thrusters + 10 Bar facing burpees + Max Pull ups / Chest to bar
B: 10/12 Cal Ski + 6 Squat Cleans + Max HSPU

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Engine Split

5 min on / 2 min off x 4

A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch

B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs

Devil’s Playground

3 ON/1 OFF

Round 1:

12/15 cal row
8 Double DB devils press -
ME (maeffort) Air squats

Round 2:

12/15 cal row
8 Double DB devils press -
ME (maeffort) Atomic sit ups/V-ups

Round 3:

12/15 cal row
8 Double DB devils press -
ME (maeffort) Burpees

Bike & Die, Row & Cry

90 ON/90 OFF

A: 24 FR. Lunges -
ME cal bike

B: 14 Power Snatch -
ME cal row

Thruster Threshold

2 min on / 2 min off x 4

50 Double unders
8 Thrusters
Max reps Pull ups / Chest to bar

Motor & Muscle

3,5 min on / 1,5 min off x 4

Buy in: 15/20 Cal Bike Erg
AMRAP
10 Back Squat
10 Push ups
10 V-ups
10 Power Cleans

Max Effort Mode

1 min on / 1 min off until 60 deadlift is completed

Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Mareps deadlift the rest of the minute
Deadlift -

TC: 13

Rest 3 min

1 min on / 1 min off until 100 Air squats is completed

Cal bike - Intermediate: 10/14 / RX: 12/16
Mareps Air squats the rest of the minute

TC: 13

Triplet Triple Threat

3 x AMRAP 5

1: 4 Burpee pull ups / Bar muscle up – 8 Cal Ski – 8 Box jump overs
2: 8 Pull ups / Chest to bar – 8 Cal Ski – 8 Complete box jump overs
3: 12 Toes to bar – 8 Cal Ski – 8 Burpee box jump overs

Rest 1 min between AMRAPs

20 Seconds of Suffering

15 Rounds - 20 sec on / 40 sec off

Knee raises in rings / Knees to elbow / Toes to rings
Clusters -
Assault bike
Shoulders to overhead -
Wall balls 14/10 lbs

The Finish Line Is a Number

1 ON/1 OFF

6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: MaDeadlifts in remaining time -

Complete 60 total deadlifts

TC: 13

3 min pause

1 ON/1 OFF

8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: MaAir Squats in remaining time

Complete 100 Air Squats

TC: 13

Workouts with simliar Tags

assault bike workout, bar muscle up workout, handstand walk workout, row workout

Upside Strength

4 Rounds

3 Wall walks / 10 meter Handstand Walk
12 Alt. DB Clean & Jerk
8 Chest to bar / 5 BMU
12 DB Front Rack Squats

Machine Breaker

For Time

30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders

Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups

TC: 13

20 Seconds of Suffering

15 Rounds - 20 sec on / 40 sec off

Knee raises in rings / Knees to elbow / Toes to rings
Clusters -
Assault bike
Shoulders to overhead -
Wall balls 14/10 lbs

Five Minutes of Fury

EMOM 20

1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls

High Five EMOM

EMOM 25

1: 400 meter Bike
2: 8–14 Strict HSPU / Wall Facing Handstand Push-Ups
3: 6 Thrusters + 6 Bar Facing Burpees
4: 15 Pull-Ups / C2B / 4–6 Bar Muscle-Ups
5: Rest

for time workout

Engine Eruption

air squat workout, assault bike workout, bike erg workout, Burpee workout, ski erg workout

For time – 2 Rounds

80 Cal Bike
60 Cal Ski erg
40 Cal Assault bike

Every 4 min: 6 Burpees + 12 Air Squats

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AMRAP workout

D-Ball Déjà Vu

AMRAP workout, d-ball clean workout, d-ball squat workout, handstand walk workout, kettlebell front rack lunge workout, kettlebell snatch workout, wall walk workout

AMRAP 6

2 Wall walks/10 m. HSW
5 D-ball cleans - lbs
8 Dual KB front rack lunges-

3 min rest

AMRAP 6

2 Wall walks/10 m. HSW
5 D-ball squats- lbs
8 Dual KB snatch -

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Interval workout

Double Trouble

assault bike workout, double dumbbell cluster workout, double dumbbell hang clean and jerk workout, hand-release push-up workout, heavy wall ball workout

6 x 90 sec on / 90 sec off

A:
7/9 Cal Assault Bike
5 Double DB Clusters
ME Heavy Wall Balls @20/30 lbs

B:
7/9 Cal Assault Bike
5 HR Push ups
ME Double DB Hang Clean & Jerk

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EMOM workout

Sweat Cycle 16

assault bike workout, atomic sit-up workout, double under workout, single under workout, v-up workout, wall ball workout

E2MOM 16

1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike

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AMRAP workout

Engine x Skill

assault bike workout, chest to bar workout, clean and jerk workout, double dumbbell devil’s press workout, double dumbbell squat workout, front squat workout, pull-up workout, ski erg workout, toes to bar workout

2 Rounds

AMRAP 3

4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg

Rest 2 min

AMRAP 3

4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike

Rest 2 min

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What is a "on-off" workout?

A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.

In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.

Why Try a "For Time" CrossFit Workout?

Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts

Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.

What kind of exercises are in this workout?

Handstand Walk
Handstand walks are an advanced gymnastics skill where the athlete walks on their hands while maintaining balance and control in an inverted position. A centerpiece in many handstand walk workouts, this movement tests upper-body strength, core stability, and full-body coordination.
In this workout, handstand walks develop shoulder endurance, wrist strength, and spatial awareness. They demand focus and skill under fatigue, making them ideal for gymnastic skill progressions or high-level competitive conditioning.
Row Erg
Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.
In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.
Assault Bike
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.
bar muscle up
The bar muscle-up is a high-skill gymnastics movement that combines a powerful pull-up with a dip, taking you from below the bar to above it in one fluid motion. A highlight of many bar muscle up workouts, it demands upper body strength, timing, and core control.
In this workout, bar muscle-ups challenge your grip, pulling power, and technique—making them a true test of gymnastic capacity. Whether strict or kipping, the bar muscle-up is a milestone movement in CrossFit and functional fitness.

Airlock - Crossfit Workout

2 min on / 1 min off × 4

Workout Overview

Execution and Focus

Strategy and Finish

Airlock - Crossfit Workout

2 min on / 1 min off × 4

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "on-off" format

2 min on / 1 min off x 6

5 min on / 2 min off x 4

3 ON/1 OFF

90 ON/90 OFF

2 min on / 2 min off x 4

3,5 min on / 1,5 min off x 4

1 min on / 1 min off until 60 deadlift is completed

1 min on / 1 min off until 100 Air squats is completed

3 x AMRAP 5

15 Rounds - 20 sec on / 40 sec off

1 ON/1 OFF

1 ON/1 OFF

Workouts with simliar Tags

assault bike workout, bar muscle up workout, handstand walk workout, row workout

4 Rounds

For Time

15 Rounds - 20 sec on / 40 sec off

EMOM 20

EMOM 25

For time – 2 Rounds

AMRAP 6

AMRAP 6

6 x 90 sec on / 90 sec off

E2MOM 16

2 Rounds

AMRAP 3

AMRAP 3

What is a "on-off" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Handstand Walk

Row Erg

Assault Bike

bar muscle up