The dumbbell squat is a simple yet effective movement that targets your legs, glutes, and core. It’s a staple in any dumbbell squat workout, offering a versatile and scalable way to build lower body strength.

In this workout, dumbbell squats help improve stability, balance, and functional power, especially when performed under fatigue. Whether held in a front rack, goblet, or at your sides, the dumbbell squat fits seamlessly into both strength and conditioning WODs.

The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.

In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.

Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.

In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.

The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.

In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.

The SkiErg is a low-impact, high-intensity cardio machine that simulates double-pole skiing. It’s a favorite in many SkiErg workouts for building aerobic capacity, upper body endurance, and total-body coordination.

In this workout, the SkiErg targets your lats, core, triceps, and legs, offering a unique way to train both power and pacing. Whether you're sprinting for calories or grinding out meters, the SkiErg delivers a serious conditioning challenge without stressing the joints.

The single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.

In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.

The goblet lunge is a functional strength movement that targets the quads, glutes, and core while improving balance and coordination. Performed with a dumbbell or kettlebell held at chest level, it’s a key movement in many goblet lunge workouts.

In this workout, goblet lunges help develop unilateral leg strength, posture, and core engagement. Whether done in place or walking, the goblet lunge is ideal for building lower-body strength with added stability and control.

Knee raises are a core-focused gymnastics movement that builds abdominal strength, hip flexor control, and grip endurance. Common in beginner and advanced knee raise workouts, they’re performed hanging from a pull-up bar, bringing the knees toward the chest.

In this workout, knee raises train midline stability and coordination, making them a great progression toward toes-to-bar. Whether strict or kipping, knee raises are an effective and scalable movement for developing strong, functional core strength.

The dumbbell clean and jerk is a dynamic, full-body lift that moves a dumbbell from the ground to overhead in two explosive phases. Common in dumbbell clean and jerk workouts, it challenges coordination, strength, and stability—especially when performed unilaterally or for high reps.

In this workout, dumbbell clean and jerks train explosive power, overhead control, and core engagement. They also develop shoulder and hip resilience while reinforcing proper movement patterns under fatigue. Whether used in strength work or metcons, this lift is functional, scalable, and highly effective.

Knees to elbows is a gymnastics-based core movement performed hanging from a pull-up bar, where the knees are driven upward to make contact with the elbows. Frequently featured in knees to elbows workouts, it trains core strength, grip endurance, and body control—all under tension.

In this workout, knees to elbows develop midline stability, lat activation, and coordination, serving as a foundational skill for more advanced movements like toes-to-bar. They’re an effective way to build functional core strength while improving shoulder and hip mobility in dynamic settings.