workout

D-Ball Gatekeeper - Crossfit Workout

For time

Buy in: 10 D-ball Cleans Intermediate: @35/50 RX: @50/70 kg

5 Rounds:
200 meter Run
12 Deadlifts Intermediate: @45/65 RX: @60/90
9 Bar Facing Burpees

Cash out: 15 D-ball Squats

TC: 17

The Workout description

Workout Overview

This triplet sandwich opens with a gritty set of D-ball cleans and closes with a brutal squat finisher. In between, five fast-paced rounds of running, deadlifts, and bar-facing burpees keep the intensity high and your grip on the edge. It’s a high-output grind with just enough complexity to punish poor pacing and reward efficiency.

Execution and Focus

Start with focused effort on the D-ball cleans—get your hips through and reset quickly between reps. Once into the rounds, push the 200m runs with intent, but don’t redline. Deadlifts should be smooth touch-and-go or fast singles if grip is wearing. Bar-facing burpees? Stay low, jump fast, and keep moving. The cash out D-ball squats demand composure—sink deep, brace hard, and don’t rest at the top.

Strategy and Finish

Goal time is 13–16 minutes. Keep transitions tight and don’t let the runs become recovery jogs. Break deadlifts only once per set if needed, and keep the burpees at a rhythmic pace. In the final set of squats, breathe through the reps and grind to the finish. Efficient movement and discipline will keep you on track. This workout is a test of threshold pacing and finishing under fatigue. Stay tough, move fast.

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

The 90-Second Illusion

6 rounds for time

12/18 cal assault bike
12 Double DB hang snatch -
12 Double DB front rack reverse lunges

90 sec rest between rounds

TC: 23

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

Cluster Climb

4 Rounds

4 Wall walks
8 Power Cleans
Rest 2 min
4 Rounds
6 Hang Clusters
12 Burpees over bar
TC: 20

Burpee Ball Blitz

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150 Wall balls
Every minute: 4 Burpee box jump overs
TC: 15

Press Rewind

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12-10-8-6-8-10-12
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Double DB cleans
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Ascending Flow

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1-2-3-4
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Wall Walk

10-20-30-40
Single Crossovers
Cal Bike

The Engine Test

5 Rounds for Time

12/15 cal Row
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Engine Sandwich

For Time

40-30-20-10
Cal Assault Bike
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4 Rounds for Time

8 Hang clusters
8 Burpee double jump over bar
3 Rope climbs
18 Toes to bar
18 Alt. DB Snatch

Workouts with simliar Tags

bar facing burpee workout, d-ball clean workout, d-ball squat workout, Deadlift workout, running workout

Barbell Box Out

10 Rounds

5 Hang Clean & Jerks
5 Back Squats
5 Bar Facing Burpees

TC: 13

D-Ball Déjà Vu

AMRAP 6

2 Wall walks/10 m. HSW
5 D-ball cleans - lbs
8 Dual KB front rack lunges-

3 min rest

AMRAP 6

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5 D-ball squats- lbs
8 Dual KB snatch -

Wall to Run

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Buy in: 120 Single crossovers

3 rounds
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4 Wall walks

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200 m run
8 Front rack lunges
4 Power jerk

TC: 17

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

Buy In or Burn Out

AMRAP 14

Buy-in: 40/50 Cal Assault Bike

Then, as many rounds as possible of:

12 Deadlifts (Int: 40/60 kg, RX: 50/75 kg)
4 Wall Walks
16 DB Hang Clean & Jerk (Int: 15/22.5 kg, RX: 17.5/25 kg)

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Barbell Descent

back squat workout, burpee over bar workout, Deadlift workout, for time workout, shoulder to overhead workout

3 Rounds

10 Burpees Over Bar
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Rest 1 min

3 Rounds

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10 Back Squats

Rest 1 min

3 Rounds

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8 Shoulders to Overhead

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Assaulted By The Clock

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2 rounds

10/13 Cal assault bike
21 Deadlift -
10/13 Cal assault bike
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10/13 Cal assault bike
9 Shoulders to overhead -
10/13 Cal assault bike

2 min pause

TC: 16

Try it

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Ladder of the Rig

bar facing burpee workout, bar muscle up workout, bike erg workout, chest to bar workout, ground to overhead workout, pull over workout, pull-up workout, toes to bar workout

For Time – 5 Rounds

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7 Bar facing burpees

TC: 19

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Deadbox Repeater

burpee box jump over workout, Deadlift workout

5 Rounds for time

5 Burpee Box Jump overs
10 Deadlift
5 Burpee Box Jump overs

Rest 30 sec between rounds
TC: 10

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Over the Rack & Under Pressure

back squat workout, d-ball over rack workout, d-ball squat clean workout, for time workout, running workout, shoulder to overhead workout

For time

9-6-3
D-ball over rack - lbs
Back squat -

*200 m run after each round

Rest 2 min

12-9-6
D-ball Squat clean
Shoulder to overhead -

*200 m run after each round

TC: 19

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?

d-ball clean
The D-ball clean is a functional strongman-style lift where an athlete lifts a heavy medicine ball from the ground to the shoulder. Frequently seen in D-ball clean workouts, this movement emphasizes brute strength, hip extension, and full-body coordination.
In this workout, D-ball cleans develop posterior chain power, grip strength, and explosive movement mechanics. The awkward nature of the D-ball builds raw, functional strength, making it an ideal tool for athletes looking to add variety and grit to their training.
d-ball squat
D-ball squats are a loaded squat variation performed while holding a heavy medicine ball in a bear hug or front carry position. A common feature in D-ball squat workouts, this movement demands core stability, posture control, and leg strength under awkward loading.
In this workout, D-ball squats engage the glutes, quads, and hamstrings while heavily taxing the core and upper back. The non-traditional load encourages better bracing and reinforces strong squat mechanics, making it a great choice for functional strength training.
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.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.