8 Double DB Devil’s press Intermediate: @2x15/22,5 | RX: @2x17,5/25
4 Burpee chest to bar / Burpee bar muscle up
12/15 cal Ski erg
20 m Double DB farmer lunges
"Devil’s Burnout" is a demanding 30-minute for-time workout combining heavy double dumbbell pressing, advanced gymnastics, and high-volume carries with conditioning. The 5-round format challenges grip, shoulder endurance, and engine power through a series of technical and aerobic stations.
Double DB Devil’s presses require powerful hip drive and shoulder stability—choose a challenging weight you can cycle unbroken or in manageable sets. Burpee chest to bar and burpee bar muscle ups test gymnastics skill and stamina; choose based on your capacity and break strategically. Ski erg calories demand consistent pacing, while double DB farmer lunges require focus on posture and midline tension.
Start steady on the Devil’s press to conserve energy for the complex burpee gymnastics. Use the ski erg to reset your engine before finishing with loaded carries. Manage transitions tightly to avoid wasted time. Aim to maintain steady pacing across all rounds and push hard on the final round to finish strong.
8 Double DB Devil’s press Intermediate: @2x15/22,5 | RX: @2x17,5/25
4 Burpee chest to bar / Burpee bar muscle up
12/15 cal Ski erg
20 m Double DB farmer lunges
"Devil’s Burnout" is a demanding 30-minute for-time workout combining heavy double dumbbell pressing, advanced gymnastics, and high-volume carries with conditioning. The 5-round format challenges grip, shoulder endurance, and engine power through a series of technical and aerobic stations.
Double DB Devil’s presses require powerful hip drive and shoulder stability—choose a challenging weight you can cycle unbroken or in manageable sets. Burpee chest to bar and burpee bar muscle ups test gymnastics skill and stamina; choose based on your capacity and break strategically. Ski erg calories demand consistent pacing, while double DB farmer lunges require focus on posture and midline tension.
Start steady on the Devil’s press to conserve energy for the complex burpee gymnastics. Use the ski erg to reset your engine before finishing with loaded carries. Manage transitions tightly to avoid wasted time. Aim to maintain steady pacing across all rounds and push hard on the final round to finish strong.
9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls
9 Burpee Box Jump Overs
Rest 90 sec between rounds
TC: 18
32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -
TC: 18
5 DB Thrusters (Right Arm)
50 Double Unders
5 DB Thrusters (Left Arm)
50 V-Ups
5 DB Thrusters (Right Arm)
50 Ring Rows
5 DB Thrusters (Left Arm)
75 Wallballs lbs
EMOM: 5 KB swings -
2 min pause
50 KB Clean & Jerk -
EMOM: 5 Bojump overs
TC: 13
1-2-3-4
Ring Muscle-up
Wall Walk
10-20-30-40
Single Crossovers
Cal Bike
21-15-9
Double DB Power Clean
Ring Rows
12-9-6
Toes to Bar
GHD Sit-Ups
9-6-3
Shuttle Runs
Back Squats @75–80% 1RM
TC: 17
40 Toes to Bar
40 Cal Bike Erg
40 DB Snatch
40 Pistol Squats / DB Pistols (RX: @10/15)
40 Burpee Box Jumps
TC: 16
5 Double DB Power Cleans
5 Double DB Thrusters
200 m Run
TC: 18
1200/1500m Row
Every 2 minutes: 1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Air squats
1: 6 Snatch + 6 Overhead squats
2: 12 Burpee over bar
3: 12 Back rack reverse lunges
4: 12/15 cal Ski erg
5: Rest
1 km Bike
28 Squats with D-ball on shoulder
500m Ski erg
28 D-ball cleans
100 Double unders
28 D-ball shoulder to overhead
EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings
5: 12/15 cal Ski erg
6: Rest
24/30 cal Ski
16 Deadlifts
400 meter Run
14 Bar facing burpees
Rest 2 minutes
A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch
B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs
bar muscle up workout, double dumbbell burpee deadlift workout, double dumbbell devil’s press workout, double dumbbell hang clean and jerk workout, double dumbbell overhead lunge workout, ghd sit-up workout, pull-up workout, ring muscle up workout, running workout, single crossover workout
1 round:
13 Double DB Burpee Deadlift
30 Single crossovers
200 m Run
13 Double DB Hang Clean & Jerk
30 Single crossovers
200 m Run
13 Double DB Devils Press
30 Single crossovers
200 m Run
Then AMRAP until 16:
15 GHD sit ups
10 Double DB Overhead Lunges
5 Pull ups / Bar muscle up / Ring muscle up
back rack lunge workout, bike erg workout, for time workout, ski erg workout, toes to bar workout
16/20 Cal Ski
16 Back Rack Lunges
16/20 Cal Bike
16 Toes to Bar
burpee pull-up workout, dumbbell box step over workout, dumbbell squat snatch workout, rope climb workout, row workout, ski erg workout
A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch
B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs
double dumbbell deadlift workout, double dumbbell thruster workout, ghd sit-up workout, ring muscle up workout, ring pull-up workout, ski erg workout
12 Double DB deadlift
15 cal Ski erg
12 Double DB Thrusters
5 Ring pull ups / Ring muscle ups
12 GHD sit ups
bike erg workout, ski erg workout, wall walk workout
15 cal Ski erg
30 cal Bike erg
*E2MOM: 2 Wall walks
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.
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.
