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Barbell Sandwich (Served with Burpees) - Crossfit Workout

5 rounds

6 Deadlift - @45/60 Intermediate: @60/80 RX: @70/100
8 Bar facing burpees
12 KB push press - @12/16 Intermediate: @16/24 RX: @20/28

1:1 rest between rounds

TC: 20

workout description

"5 Rounds for Time – Heavy Pull & Push Intervals"

This workout is structured as 5 rounds, each for time, with a 1:1 rest ratio. This format allows you to push hard every round, aiming for consistent intensity and strong barbell cycling.

Each Round:

6 Deadlifts
Beginner: 45/60 kg
Intermediate: 60/80 kg
RX: 70/100 kg

8 Bar Facing Burpees

12 Kettlebell Push Press
Beginner: 12/16 kg
Intermediate: 16/24 kg
RX: 20/28 kg

Rest 1:1 between rounds (rest the same amount of time it took to complete the round).
Time Cap: 20 minutes

This WOD challenges explosive barbell power, overhead stamina, and engine capacity. The 1:1 rest ratio is designed to allow for near sprint efforts each round, demanding aggressive pacing and smart rest management.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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5 round crossfit wod, bar facing burpee workout, crossfit interval wod, Deadlift workout, for time crossfit wod, kettlebell push press workout

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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?

Deadlift
The deadlift is one of the most effective strength movements in any fitness program. It targets the posterior chain — including your glutes, hamstrings, back, and core — making it a cornerstone of any deadlift workout.
In this workout, deadlifts develop raw strength, posture, and pulling power. Whether you're lifting light for speed or going heavy for strength, the deadlift builds a solid foundation for both performance and injury prevention.
bar facing burpee
The bar-facing burpee is a high-intensity movement that combines a chest-to-floor burpee with a two-foot jump over a barbell. It's a CrossFit staple used in many bar facing burpee workouts to build explosive power, agility, and full-body conditioning.
In this workout, bar-facing burpees spike your heart rate, test your coordination, and demand mental grit — especially when paired with heavy lifting or fast-paced intervals. Simple, brutal, and effective.
kettlebell push press
The kettlebell push press is a powerful overhead movement that combines leg drive and shoulder strength to move the kettlebell from the rack position to overhead. It’s a common movement in many kettlebell push press workouts, known for developing explosiveness, coordination, and upper-body endurance.
In this workout, kettlebell push presses train core stability, timing, and overhead control, especially under fatigue. Whether performed single-arm or double, the kettlebell push press is ideal for functional strength and conditioning.