All Out or Wipe Out - Crossfit Workout

2 min on/1 min off x 6

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 description

"2 On / 1 Off x 6 – Dumbbells & Ergs"

6 Rounds (2 minutes on / 1 minute rest):
Each round, complete 1 full round of:

10 Dual DB Power Cleans
@2x10/15 kg
Intermediate: @2x12.5/17.5 kg
RX: @2x15/20 kg

10 Dual DB Squats

10 Dual DB Push Presses

With remaining time:
Max Effort Calories on Bike Erg (Rounds 1, 3, 5)
Max Effort Calories on Ski Erg (Rounds 2, 4, 6)

Total Time: 17 minutes (6 rounds + 5 rest intervals)

This piece demands fast transitions and consistent pacing. The dumbbell complex taxes the shoulders and legs, while the alternating machine sprints challenge breathing, heart rate, and power output under fatigue.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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What is an "on-off" workout?

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.

Why Try an On-Off CrossFit Workout?

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.

What kind of exercises are in this workout?

dumbbell squat
The dumbbell squat is a simple yet effective movement that targets your legs, glutes, and core. It’s a staple in any dumbbell squat workout, offering a versatile and scalable way to build lower body strength.
In this workout, dumbbell squats help improve stability, balance, and functional power, especially when performed under fatigue. Whether held in a front rack, goblet, or at your sides, the dumbbell squat fits seamlessly into both strength and conditioning WODs.
Ski Erg
The SkiErg is a low-impact, high-intensity cardio machine that simulates double-pole skiing. It’s a favorite in many SkiErg workouts for building aerobic capacity, upper body endurance, and total-body coordination.
In this workout, the SkiErg targets your lats, core, triceps, and legs, offering a unique way to train both power and pacing. Whether you're sprinting for calories or grinding out meters, the SkiErg delivers a serious conditioning challenge without stressing the joints.
bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.
dumbbell clean
The dumbbell clean is a powerful movement that develops explosiveness, coordination, and full-body strength, using one or two dumbbells. Common in functional fitness and dumbbell clean workouts, it trains hip extension, pulling power, and control from the ground to the shoulders.
In this workout, dumbbell cleans challenge your grip, timing, and endurance, while offering a versatile alternative to barbell lifting. Whether performed single-arm or double-arm, the dumbbell clean is ideal for building functional strength and conditioning.
dumbbell push press
The dumbbell push press is a powerful overhead movement that combines leg drive and shoulder strength to press the dumbbells overhead. Featured in many dumbbell push press workouts, it improves upper body endurance, core stability, and power output.
In this workout, dumbbell push presses train your quads, glutes, shoulders, and triceps, making them a great choice for full-body conditioning. Whether performed single-arm or with both dumbbells, the dumbbell push press adds intensity and efficiency to any session.

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