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Cycle Surge - Crossfit Workout

For Time

21-15-9-6-3

Alternating DB Snatch - Intermediate: @15/22.5 kg RX: @17.5/25 kg

Overhead Reverse Lunges

Burpees Over DB

The Workout description

Workout Overview

“Cycle Surge” delivers a compact, high-intensity ladder that mixes unilateral dumbbell work, core stability, and explosive conditioning. The 21-15-9-6-3 rep scheme invites a fast start but punishes poor pacing. With alternating dumbbell snatches, overhead reverse lunges, and burpees over the dumbbell, this for time workout emphasizes transitions, stability, and resilience through increasingly smaller sets. Expect a total body challenge, with a special focus on coordination and consistency under ...

Execution and Focus

Start with the dumbbell snatch—focus on hip extension and smooth overhead lockout. Alternate arms each rep and keep the dumbbell close. In the overhead reverse lunges, stabilize before each step, maintain a strong core, and use a vertical torso to stay balanced. The burpees over DB are where your heart rate will spike—stay low, jump tight, and find a steady rhythm without rushing. Each round shrinks in reps, so push your pace without losing form.

Strategy and Finish

This descending rep scheme rewards smart pacing and great transitions. Stay efficient in the early 21s and 15s—these will determine your workout tempo. Break as needed to preserve form, especially overhead. As reps drop, ramp up intensity and aim for a clean finish. “Cycle Surge” is a dumbbell snatch workout, reverse lunge workout, burpee workout, and for time workout designed to push power, balance, and aerobic grit all in one short, sharp format.

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Cycle Surge - Crossfit Workout

Burpee workout, dumbbell snatch workout, for time workout, reverse lunge workout

For Time

21-15-9-6-3

Alternating DB Snatch - Intermediate: @15/22.5 kg RX: @17.5/25 kg

Overhead Reverse Lunges

Burpees Over DB

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

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10-9-8-7-6-5-4-3-2-1
Ground to overhead - Intermediate: 30/45 RX: 40/55
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TC: 14

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

OPEN WORKOUT 20.1

10 Rounds for Time

8 Ground to Overhead
10 Bar Facing Burpees

TC: 15

Double Trouble x2

2 rounds

21-15-9
Double DB deadlift -
Double DB hang squat clean
Double DB shoulders to overhead

2 min pause

TC: 22

Bike & Bar Bash

4 Rounds for time

20/28 Cal Bike Erg
3 Rope Climbs
3 Power Cleans
6 Front Squats
9 Burpee Double Jump Over Bar
Rest 1 min between rounds

The hateful eight

8 Rounds for time

8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row

TC: 30

Burpee Toll Booth

For time

14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch -
Hand release push ups/HSPU
KB goblet reverse lunges

Between each round: 2 Burpee Pull-Ups/Banded BMU/BMU)

TC: 15

The Dirty Thirty Sprint

For Time

30 Power cleans
30 Back rack lunges
30 Pull-ups / Chest-to-bar
30 Target burpees

Jump Voltage

For Time

4 Rounds:
16 Alt. DB Clean & Jerks
66 Double Unders
16 Push-Ups
16 DB Jumping Squats

Rest 1 min between rounds

TC: 17

Ski Lift Showdown

5 Rounds for Time

3 Wall Walks / 8 m Handstand Walk
9 Kettlebell Swings
12 Box Jumps
14/18 Cal Ski

Overhead & Over It

2 rounds

400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs

TC: 25

Workouts with simliar Tags

Burpee workout, dumbbell snatch workout, for time workout, reverse lunge workout

Divide and Conquer

AMRAP 16

3 Rope Climbs

12 DB Snatch (one side, left)

12 DB Front Rack Reverse Lunges (Left)

12 DB Snatch (one side, right)

12 DB Front Rack Reverse Lunges (Right)

12 DB Facing Burpees

18 A-Jumps

Rep Escalator

AMRAP 30

5-10-15-20-25….
Cal Run OR Cal bike
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Burpees

For Time & Glory”

7 Rounds for time

5 Power clean -
4 Front squat
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40 Single unders/20 Double unders

TC: 12

Throttle Zone

EMOM 8

1: 15/20 cal Bike erg
2: 10 Shuttle runs

Rest 3 min

EMOM 8

1: 13/17 cal row
2: 13 Burpees

Rower’s Revenge

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21-15-9
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1 min rest

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TC: 15

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Open 21.2

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Open 21.2 - For time

10 dumbbell snatches -
15 burpee bojump-overs
20 dumbbell snatches
15 burpee bojump-overs
30 dumbbell snatches
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40 dumbbell snatches
15 burpee bojump-overs
50 dumbbell snatches
15 burpee bojump-overs

TC: 20

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Engine In, Engine Out

bike erg workout, box jump over workout, dumbbell overhead squat workout, for time workout, pull-up workout, ring row workout, ski erg workout

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Buy in: 500 m ski

4 rounds:
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15 Ring rows/pull ups
20 Bojump overs

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TC: 18

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Buy In, Black Out

bar facing burpee workout, double under workout, for time workout, power snatch workout, reverse lunge workout, single under workout

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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

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Full Tank Finish

for time workout, Hang Power Clean workout, row workout, running workout, ski erg workout, thruster workout, wall ball workout

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400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run

Try it

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?

dumbbell snatch
The dumbbell snatch is a powerful, full-body movement that builds explosiveness, coordination, and core strength. Commonly used in CrossFit, a dumbbell snatch workout challenges both strength and endurance while training one side of the body at a time.
In this workout, dumbbell snatches help increase intensity, improve unilateral balance, and add variety to your training. Whether you're a beginner or advanced athlete, the dumbbell snatch workout format can be easily scaled and is highly effective for total-body conditioning.
Reverse Lunges
Reverse lunges are a joint-friendly, unilateral lower-body movement that emphasizes glute and hamstring engagement. A staple in reverse lunge workouts, this exercise involves stepping backward into a lunge, promoting better balance and alignment than forward variations.
In this workout, reverse lunges build strength, stability, and coordination—especially in the hips and knees. They reduce anterior knee stress while developing single-leg control, making them ideal for injury prevention, muscle balance, and functional athletic performance. Scalable with dumbbells, kettlebells, or bodyweight.
Burpee
The burpee is a simple, full-body movement that combines a squat, plank, and jump into one explosive exercise. It’s a staple in nearly every burpee workout thanks to its ability to build cardio endurance, coordination, and mental toughness — fast.
In this workout, burpees spike your heart rate, challenge your engine, and require no equipment. Whether you're doing them over a bar, onto a target, or just flat out, burpees are a true test of grit and conditioning.