Barbell Duel - Crossfit Workout

For Time

21-15-9
Pull-ups
Power Cleans – Intermediate: @35/50 | RX: @40/60

Rest 2 min

21-15-9
Toes to Bar
Burpees Over Bar

The Workout description

Workout Overview

“Barbell Duel” is a two-part 21-15-9 sprint workout with a short rest transition between efforts. The first section pairs gymnastic pulling with barbell power: pull-ups and power cleans. After a 2-minute reset, you dive into the second couplet: toes to bar and burpees over bar. It’s a blend of skill, strength, and conditioning compressed into one tight, 18-minute time cap. This is a classic format with a modern twist—two waves of intensity that test your ability to recover and redline again.

Execution and Focus

Go aggressive but composed on the pull-ups—unbroken or broken early depending on your grip endurance. Power cleans should be smooth singles or short touch-and-go sets depending on your barbell confidence. During the 2-minute break, regain composure and prep for toes to bar. Use efficient kips and tight midline control. Burpees over bar are your final burner—keep the pace steady and keep moving.

Strategy and Finish

Aim to finish the first 21-15-9 in under 6–7 minutes to leave time for the back half. Don’t empty the tank too early—reserve gas for the T2B and burpee combo. Break movements just enough to prevent failure, and use transitions wisely. This workout rewards speed, but punishes poor pacing. Attack smart, and finish strong.

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4 Clean
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Open 22.3

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What is a "for time" 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?

T2B
Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.
In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.
Pull 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.
Burpee over bar
The burpee over bar adds an explosive jump over your barbell after each burpee, increasing intensity and coordination. It’s a common feature in burpee over bar workouts, combining cardio, agility, and full-body conditioning in one simple movement.
In this workout, burpees over the bar challenge your endurance, mental toughness, and pacing — especially under fatigue. Whether you’re jumping laterally or forward-facing, the burpee over bar is guaranteed to elevate your heart rate and test your focus.
power clean
The power clean is a fast, explosive lift that develops full-body strength, speed, and coordination. A staple in Olympic lifting and functional fitness, it’s central to many high-intensity power clean workouts.
In this workout, power cleans train your hip extension, pulling power, and barbell control, making them ideal for improving athletic performance and barbell cycling. Whether done heavy or for reps, the power clean is key for building functional power and explosiveness.

Barbell Duel - Crossfit Workout

For Time

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

2 rounds

3 rounds:

For time

For time

For Time

Workouts with simliar Tags

burpee over bar workout, power clean workout, pull-up workout, toes to bar workout

AMRAP 12

3 Rounds for Time

AMRAP 8

AMRAP 8

2 Rounds of:

AMRAP 3

AMRAP 3

AMRAP 3

For time

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

T2B

Pull up

Burpee over bar

power clean