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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.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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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?

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.