Newest programs

Devil's Descent - Crossfit Workout

For Time

10-9-8-7-6-5-4-3-2-1
Double DB Devil’s Press – Intermediate: @2x10/15 | RX: @2x12,5/17,5
Pull-ups / Chest to bar

The Workout description

Workout Overview

“Devil’s Descent” is a simple but brutal descending couplet. You’ll move through 10 down to 1 reps of double dumbbell devil’s press and a gymnastics pull — either pull-ups or chest-to-bar depending on your ability. This workout tests grip stamina, upper body pulling strength, and your ability to hold form while under fatigue. It's classic CrossFit: nothing fancy, but nothing easy either.

Execution and Focus

Start steady — the devil’s press will spike your heart rate and fatigue your shoulders immediately. Use clean hip drive and keep the dumbbells close. Pull-ups or chest-to-bar should be approached with a break-up plan from the start, especially in the first few rounds. Grip will get taxed quickly from the combo. Take short rests between sets rather than reaching failure.

Strategy and Finish

Don't get caught chasing unbroken sets early. Aim for consistent pacing and quick, intentional breaks. Break the 10–7 rounds into manageable chunks and pick up speed on the back half. Use your transitions wisely and shake out your hands between movements. This one is won in the 6–3 range — if you still have pop left, finish strong and sprint the final rounds.

Back to all workouts

Devil's Descent - Crossfit Workout

chest to bar workout, double dumbbell devil’s press workout, pull-up workout

For Time

10-9-8-7-6-5-4-3-2-1
Double DB Devil’s Press – Intermediate: @2x10/15 | RX: @2x12,5/17,5
Pull-ups / Chest to bar

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Wall Street Grind

4 Rounds for Time

24 High wall balls (10/11 ft @14/20 lbs)
14 Double DB Hang cleans
14 DB Step overs

Rest 1:1 between rounds

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

The 21-15-9 Trap

3 rounds:

21 Deadlift -
15 Thrusters -
9 Ring rows/Pull ups/Chest to bar

1 min pause

TC: 11

Load & Lungs

2 Rounds

EMOM 4

1: 8–12 Box Step Overs
2: 3 Wall Walks

Rest 2 min

EMOM 4

1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts

Rest 2 min before next round

Total Divide

For Time – Accumulate

80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks

TC: 15

Two by Two

2 Rounds

20/26 Cal Row
9 Shoulder to Overhead
12 Front Rack Lunges

Then 2 Rounds

20/26 Cal Run
9 Bar Facing Burpees
12 Power Cleans

TC: 11

Reverse DT

5 Rounds For Time

12 Push Jerks

9 Hang Power Cleans

6 Deadlifts

Run & Rise

For time

200 m run + 8 C&J
200 m run + 6 C&J
200 m run + 4 C&J
200 m run + 2 C&J
200 m run + Max reps C&J

TC: 13

Barbell Countdown

For time

30-20-10 Power Clean
Shoulder to Overhead
Burpees over Bar
TC: 14

Nordic Engine

For Time

21-15-9
Cal Bike erg
Cal Ski erg
V-ups
Pistol Squats

TC: 15

Thrusters & Throttle

For time

10-8-6-4-2
DB Thrusters -
20-16-12-8-4
Cal Bike

TC: 8

Workouts with simliar Tags

chest to bar workout, double dumbbell devil’s press workout, pull-up workout

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

Rep It and Regret It

For time

30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders

On the minut: 3 burpees over DB (start at 00.00)

TC: 15

Overhead Tension

For time

Buy in: 40/50 cal Assault bike
4 rounds for time
8 Chest to bar / 5 Bar muscle ups
15 m Double KB OH walking lunges
15 GHD sit ups

Hit the Target, Miss Your Soul

AMRAP 12

6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -

The GHD Gauntlet

For time

18-12-6
Power snatch -
GHD sit ups
Ring rows/Pull ups

*400 m run after each round

TC: 16

EMOM workout

High Five EMOM

bar facing burpee workout, bar muscle up workout, bike erg workout, chest to bar workout, pull-up workout, strict handstand push-up workout, thruster workout, wall facing handstand push-up workout

EMOM 25

1: 400 meter Bike
2: 8–14 Strict HSPU / Wall Facing Handstand Push-Ups
3: 6 Thrusters + 6 Bar Facing Burpees
4: 15 Pull-Ups / C2B / 4–6 Bar Muscle-Ups
5: Rest

Try it

for time workout

Barbell Duel

burpee over bar workout, power clean workout, pull-up workout, toes to bar workout

For Time

21-15-9
Pull-ups
Power Cleans

Rest 2 min

21-15-9
Toes to Bar
Burpees Over Bar

Try it

for time workout

Total Divide

dumbbell snatch workout, ghd sit-up workout, pull-up workout, wall walk workout

For Time – Accumulate

80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks

TC: 15

Try it

on-off workout

Thruster Threshold

chest to bar workout, double under workout, pull-up workout, thruster workout

2 min on / 2 min off x 4

50 Double unders
8 Thrusters
Max reps Pull ups / Chest to bar

Try it

for time workout

Rower’s Revenge

chest to bar workout, for time workout, pistol squat workout, pull-up workout, ring row workout, row workout

For time

21-15-9
Cal row
Variation of pistols squat/pistol squat

1 min rest

21-15-9
Cal row
Ring rows/Pull ups/C2B

TC: 15

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?

double dumbbell devil’s press
The double dumbbell devil’s press combines a burpee with a ground-to-overhead dumbbell swing-snatch motion using both arms. Common in double dumbbell devil’s press workouts, this hybrid movement pushes conditioning, coordination, and full-body strength.
In this workout, double dumbbell devil’s presses challenge grip, hip extension, shoulder endurance, and cardiovascular capacity. It’s a brutal, no-nonsense movement perfect for high-intensity metcons where every rep tests grit and engine.
Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
chest to bar
The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.
In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.