1 round of:
10 Dual DB power clean - @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
10 Dual DB squat
10 Dual DB push press
Then alternate between:
Max effort cal bike erg / cal ski erg
Total Time: 15 minutes
Workout Overview This interval-style CrossFit workout features dumbbell power cleans, squats, and push presses followed by alternating max effort sprints on the bike erg and ski erg. Full-body fatigue in 17 minutes. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
1 round of:
10 Dual DB power clean - @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
10 Dual DB squat
10 Dual DB push press
Then alternate between:
Max effort cal bike erg / cal ski erg
Total Time: 15 minutes
Workout Overview This interval-style CrossFit workout features dumbbell power cleans, squats, and push presses followed by alternating max effort sprints on the bike erg and ski erg. Full-body fatigue in 17 minutes. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
A: 24 FR. Lunges -
ME cal bike
B: 14 Power Snatch -
ME cal row
5 Push ups + 15 Wall balls/4 strict HSPU + 8 kipping HSPU/6 strict HSPU + 12 kipping HSPU
400/500 m row
Masingle arm DB devils press -
Total time: 20 min
5-4-3-2-1
Deadlift
ME burpees over bar
Rest 3 min
5-4-3-2-1
Bench press
ME cal Assault bike
The weight increases every set. Begin with a RIR 4 on the first 5 reps. Then increase the weight every set. Make a plan before you start - you only get 30 sec rest between rounds.
Total time: 17 min
6 Overhead squats
12 V-ups
18/22 cal Row
Max Effort Burpees over rower
Station A: 10 Double DB Power clean & jerk + ME Burpee over DB
Station B: 15 Toes to bar + ME Double DB Step overs
Station C: 20 Push-ups + ME cal Assault bike
AMRAP 1:
8 Pull-ups / C2B
4 Burpees to Target
AMRAP 2:
10 Goblet Squats
10 V-ups
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
14/19 Cal Assault Bike
12 Dumbbell Strict Press
ME Pull-Ups / C2B
Buy in: 15/20 Cal Bike Erg
AMRAP
10 Back Squat
10 Push ups
10 V-ups
10 Power Cleans
1 km Bike
28 Squats with D-ball on shoulder
500m Ski erg
28 D-ball cleans
100 Double unders
28 D-ball shoulder to overhead
6 Rounds:
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
1200/1500 m Bike Erg
TC: 24
10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch -
12 Wall balls 14/20 lbs
TC: 19
30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
TC: 31
bike erg workout, for time workout, leg behind pistol workout, pistol squat workout, push-up workout, row workout, ski erg workout
30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
TC: 31
bench press workout, legless rope climb workout, rope climb workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
1 Rope climb / Legless rope climb
12 Bench press
1 Rope climb
15 V-ups
Into
2 rounds
30/36 cal Ski erg
6 Wall walks
30 Toes to bar
assault bike workout, EMOM workout, row workout, ski erg workout
1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
back rack lunge workout, bike erg workout, for time workout, ski erg workout, toes to bar workout
16/20 Cal Ski
16 Back Rack Lunges
16/20 Cal Bike
16 Toes to Bar
burpee over dumbbell workout, chest to bar workout, double under workout, dumbbell snatch workout, dumbbell squat workout, for time workout, pull-up workout, ring row workout, single under workout
30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders
On the minut: 3 burpees over DB (start at 00.00)
TC: 15
An on-off workout is a time-based training format where you alternate between work periods and rest periods — for example, 1 minute on, 1 minute off. In an on-off CrossFit workout, your goal is to perform as many reps as possible during the "on" phase, then recover during the "off" phase before the next interval begins.
This format helps you push hard during the work period, knowing you have built-in rest. It's especially useful for building intensity, power output, and recovery efficiency.
Encourages maximum effort during work intervals
Helps improve work-to-rest ratio awareness and recovery speed
Perfect for training sprints, weightlifting, or gymnastics under fatigue
Easily adaptable to all fitness levels and time domains
Whether you're doing 30 seconds on / 30 seconds off or longer 2–3 minute intervals, an on-off workout is a powerful way to train smart and hard — one round at a time. Ideal for interval-based CrossFit workouts, EMOM-style sprints, and team formats.
