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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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Barbell Duel - Crossfit Workout

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

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

The Row Reset

4 Rounds for time

30/42 Cal Row
3 Power cleans (80% 1RM)
15 Pull ups
30 Air squats
TC: 21

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Buy In, Black Out

For time

Buy in: 100 DU/200 SU

4 rounds:
12 Power snatch -
12 Bar facing burpees
12 Back rack reverse lunges

Buy out: 100 DU/200 SU

TC: 18

Step Up or Black Out

For time

21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps

2 min rest

21-15-9
DB Push press -
Cal Ski
Weighted bostep overs -

TC: 24

Cindy Bike

For Time

6 Rounds:
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
1200/1500 m Bike Erg

TC: 24

Hang On & Ring Out

5 Rounds for time

400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
5 OA KB cluster -
4 Burpees to target (rings) / 2 Ring Muscle Up

Rest 1 min between rounds

TC: 19

The Two-Ten Split

2 rounds

20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB goblet Squat -
20 HR push ups
20 Burpee BoJumps

3 minute rest

1 round

10 Knee raises/knees to elbows/T2B
10 DB snatch -
10 DB goblet Squat -
10 HR push ups
10 Burpee BoJumps

TC: 24

Grippy & Dippy

For time

21-15-9

Ring push ups/Banded ring dips/ring dips
GHD sit ups
Variation of pistols squat/pistol squat

* 2 rope pulls/rope climbs after each round

TC: 17

The Inversion Complex

3 Rounds for Time

18 Hang squat cleans
9 Wall-facing strict HSPU
18 Pistol squats
15 Kipping HSPU
18 Pull-ups / Chest-to-bar

Round 2 is the Real One

The workout

2 Rounds for time

800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run

The Devil’s Pyramid

For time

2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean -
Double DB devils press -
A variation of pistol squats (bench or band) / Pistol squats

TC: 22

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

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Rest 1 min

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Rest 1 min

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Six Rounds of Sadness

6 rounds:

8 Atomic situps/v-ups
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80 single unders/40 Double unders

TC: 15

The Crossover Collapse

5 Rounds for Time

40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
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The Grinder’s Delight

AMRAP 15

20 Bostep overs -
8 Clean & Jerk -
20 Single leg V-ups
8 Burpee over bar

Pedal and Pull

For time

30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar

TC: 13

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The Crossover Collapse

burpee over bar workout, double under workout, for time workout, reverse lunge workout, single crossover workout, strict pull-up workout

5 Rounds for Time

40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups

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AMRAP workout

The Clean Circuit

AMRAP workout, double under workout, power clean workout, pull-up workout, single crossover workout, squat clean workout, toes to bar workout

AMRAP 19

50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans

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9 Crimes

AMRAP workout, burpee to target workout, power clean workout, thruster workout, toes to rings workout

AMRAP 16

9 Toes to rings
9 Power cleans -
9 Thrusters
9 Burpee to target (rings)

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AMRAP workout

Kettlebell Kombat

AMRAP workout, burpee kettlebell deadlift workout, chest to bar workout, double kettlebell front rack lunge workout, kettlebell snatch workout, pull-up workout, ring row workout

AMRAP 14

12 KB Snatch -
12 Ring rows/pull ups/chest to bar
12 Burpee KB deadlift -
12 Double KB Front rack lunges

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E5MOM workout

5-Minute Cycles

assault bike workout, overhead squat workout, power clean workout, running workout, wall ball workout

E5MOM x 4

200 Meter Run
12 Wall Balls
10 Power Cleans
8 Overhead Squats
10/14 Cal Assault Bike (add 2 cal each round)

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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.