The single crossover is a jump rope variation where the athlete crosses their arms during each jump, one rep at a time. In single crossover workouts, this skill adds variety, timing, and shoulder coordination to classic jump rope conditioning.

In this workout, single crossovers build rhythm, footwork, and upper-body agility. They’re a fun and scalable step up from single unders, helping athletes improve timing and rope control in a cardio-focused setting.

Dumbbell step-overs are a unilateral strength and conditioning movement where the athlete steps over a box or bench while carrying dumbbells. Featured in dumbbell step over workouts, this movement improves lower-body power, balance, and coordination under load.

In this workout, dumbbell step-overs target the glutes, quads, and core while testing grip strength and stability. The dynamic, elevated step forces athletes to control both ascent and descent, making it a functional and challenging addition to strength circuits or conditioning pieces.

Burpee to target adds an explosive jump to a fixed height after each burpee, turning a classic bodyweight movement into a test of vertical power and precision. Popular in burpee to target workouts, this variation pushes conditioning, accuracy, and repeatability under fatigue.

In this workout, burpee to target builds cardiovascular endurance, lower-body explosiveness, and mental toughness. The requirement to hit a target—often 6–12 inches above standing reach—forces athletes to maintain power output even when fatigued, making it a staple in competitive functional fitness.

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.