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Devil's Detour - Crossfit Workout

For Time

10-8-6-4-2
Double DB Devils Clean – Intermediate: @2x15/22.5 | RX: @2x17.5/25
Pull-ups / Chest to Bar

After every round:
20/26 cal Assault Bike

The Workout description

Workout Overview

“Devil’s Detour” is a fiery descending ladder of double dumbbell devils cleans and pull-ups or chest-to-bar, with a nasty twist: a 20/26 cal Assault bike sprint after *every* round. This creates a potent mix of muscular fatigue and metabolic stress. The reps go down, but the bike stays the same—so don’t expect this one to get easier as you go. It’s grip, grit, and gas tank all in one.

Execution and Focus

Devils cleans are demanding—use your hips and stay braced through the transition into the clean. If needed, pause at the floor for control. On pull-ups or chest to bar, aim for clean movement and controlled kip mechanics. The Assault bike should be treated as a calculated push—too hard and you’ll gas your pulling; too easy and you’ll miss your window. Each round gets shorter, but your intensity needs to hold.

Strategy and Finish

Treat the first two rounds as controlled grinders. Keep transitions tight and avoid redlining on the early bike sets. Break the pull-ups smartly and move clean through the devils cleans. When you reach the round of 4, start pushing pace—get to the final set of 2 and leave nothing on the table. Grip and lungs will burn—stay composed and finish strong.

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Devil's Detour - Crossfit Workout

assault bike workout, chest to bar workout, double dumbbell devil’s clean workout, pull-up workout

For Time

10-8-6-4-2
Double DB Devils Clean – Intermediate: @2x15/22.5 | RX: @2x17.5/25
Pull-ups / Chest to Bar

After every round:
20/26 cal Assault Bike

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Grip Grid

4 Rounds

15 HSPU
12 DB Hang Squat Clean
15 Toes to bar
200 meter Run

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Box Jump Blues

3 rounds

400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

Downhill Sprint

For time

100 Air squats
80 Double unders
60 DB Snatch
40 Pull ups / Chest to bar
20 Burpee box jump overs

TC: 12

The 12 Loop

6 Rounds

12 Pull ups / Chest to bar
12 GHD Sit ups
12 Alt. DB Snatch
TC: 16

Over the Rack & Under Pressure

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

Wall and Ball

3 Rounds for time

2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Double unders

TC: 14

The Calorie Sandwich

For time

Choose your weapon: bike, ski, or row.

40-30-20-10-20-30-40 cal

Rest 1:1 between each round

TC: 25

Thrusters & Throttle

For time

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

TC: 8

Cluster Climb

4 Rounds

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

Engine to Elevation

For time

3 Rounds:
100 Double Unders
30 Toes to bar
20 KB Swings

TC: 13

Then:

3 Rounds:
400 meter Run
5 Burpee Pull ups / Ring Muscle Ups

TC: 10

Workouts with simliar Tags

assault bike workout, chest to bar workout, double dumbbell devil’s clean workout, pull-up workout

Five Minutes of Fury

EMOM 20

1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls

Grip & Rip

EMOM 15

1: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push

Thruster Threshold

2 min on / 2 min off x 4

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

14 for 14

AMRAP 14

14 Ring rows/Pull ups/Chest to bar
14 Burpee bojumps
14 Wall balls lbs
14 cal Row

Bike, Burpee, Bye

EMOM 9

1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings -

2 min pause

EMOM 9

1: Burpees to target
2: Double KB front squat -
3: Wallballs lbs

AMRAP workout

Devil's Sequence

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

AMRAP 16

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

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for time workout

The Triplet Gauntlet

back squat workout, burpee to target workout, double crossover workout, pull-up workout, shuttle run workout, single crossover workout, ski erg workout

For time

10-8-6-4
Back Squat
Shuttle Runs

Rest 1 min

20-15-10-5
Pull ups
Target Burpees

Rest 1 min

30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover

TC: 22

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for time workout

The Row Reset

air squat workout, power clean workout, pull-up workout, row workout

4 Rounds for time

30/42 Cal Row
3 Power cleans (80% 1RM)
15 Pull ups
30 Air squats
TC: 21

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AMRAP workout

14 Problems, No Rest

AMRAP workout, atomic sit-up workout, front squat workout, kettlebell swing workout, pull-up workout, ring row workout, shoulder to overhead workout, v-up workout

AMRAP 17

14 Ring rows/pull ups
14 Front squats - RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings -

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for time workout

Endurance Shift

bar muscle up workout, burpee pull-up workout, power clean workout, pull-up workout, running workout, shoulder to overhead workout, ski erg workout

For Time – 4 Rounds

10/13 Cal Ski Erg
9 Power Clean
4 Burpee Pull up / Bar Muscle ups

Into

4 Rounds
200 m Run
9 Pull ups
4 Shoulders to overhead

TC: 20

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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?

double dumbbell devil’s clean
The double dumbbell devil’s clean combines a burpee with a double dumbbell clean from the floor to the shoulders—fusing conditioning and strength into one relentless movement. Often seen in double dumbbell devil’s clean workouts, it delivers full-body intensity with minimal equipment.
In this workout, double dumbbell devil’s cleans train hip extension, pulling mechanics, core control, and aerobic capacity. The seamless transition from the floor to the front rack forces efficiency under fatigue, making it a gritty, high-output movement for functional fitness conditioning.
Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
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.

Devil's Detour - Crossfit Workout

For Time

Workout Overview

Execution and Focus

Strategy and Finish

Devil's Detour - Crossfit Workout

For Time

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

4 Rounds

3 rounds

For time

6 Rounds

For time

3 Rounds for time

For time

For time

4 Rounds

For time

Then:

Workouts with simliar Tags

assault bike workout, chest to bar workout, double dumbbell devil’s clean workout, pull-up workout

EMOM 20

EMOM 15

2 min on / 2 min off x 4

AMRAP 14

EMOM 9

EMOM 9

AMRAP 16 1 round:

For time

4 Rounds for time

AMRAP 17

For Time – 4 Rounds

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

double dumbbell devil’s clean

Assault Bike

Pull up

chest to bar

AMRAP 16

1 round: