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Front Line - Crossfit Workout

E4MOM 16

8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts – Intermediate: @50/70 | RX: @60/90
8/11 Cal Assault Bike

The Workout description

Workout Overview

“Front Line” is a 4-round, every-4-minutes-on-the-minute conditioning workout that brings together intensity and volume. Each round includes two aggressive bike efforts, a set of bar-facing burpees, and moderately heavy deadlifts. This structure pushes your capacity to recover under pressure while maintaining consistency across movements.

Execution and Focus

Your bike pace should be strong but not a redline — you’ll hit it twice each round. Use the burpees to control breathing and stay efficient. Deadlifts need to be clean and snappy — keep your core tight and minimize resting at the top. The goal is to finish each round in 2:30–3:15, giving you time to recover before the next wave.

Strategy and Finish

Find your rhythm early and stick to it. Avoid sprinting round one only to crash by round three. Focus on consistent output and keeping transitions tight. You should finish all four rounds with similar times — this is about steady output under accumulating fatigue.

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Front Line - Crossfit Workout

assault bike workout, bar facing burpee workout, Deadlift workout

E4MOM 16

8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts – Intermediate: @50/70 | RX: @60/90
8/11 Cal Assault Bike

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

Wheels & Wallballs

EMOM 9

1: Cal row
2: Wallballs lbs
3: Burpees over wallball

2 min pause

EMOM 9

1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB

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DB Hell Cycle

EMOM 20

1: 1 Burpee over DB + 10 DBL DB snatch -
2: 2 Burpees over DB + 20 DBL DB hang cleans
3: 3 Burpees over DB + 30 Air squats
4: 4 Burpees over DB + ME cal Row
5: Rest

Cycle Command

EMOM 20

1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest

Pressure Valve

E2MOM 8

15/20 Cal Standing Bike
Max Reps DB Devil’s Press

Rest 2 min

EMOM 4

6 DB Facing Burpees
Max Reps Wall Balls @14/20 lbs

No Walk in the Park

E3MOM 12

16/20 cal standing bike
Scaled: 4, Intermediate: 6, RX: 8 Parallette facing burpees
2 Wall walks

The Vertical Grind

EMOM 16

1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest

5-Minute Cycles

E5MOM x 4

200 Meter Run
12 Wall Balls
10 Power Cleans
8 Overhead Squats
10/14 Cal Assault Bike (add 2 cal each round)

3 Blocks of Brutality

EMOM 5

6 Bar facing burpees + 4 Deadlift

Rest 2 min

EMOM 6

1: 6-10 Burpee BoJump
2: 10-12 DB step overs - RX:

Rest 2 min

EMOM 6

Cal row - Intermediate: 11/15 RX: 13/18

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

Press, Jump, Swing

EMOM 5

4 Devils Press + 6 DB Thrusters

Rest 3 min

EMOM 5

30 Double unders + 6 Toes to bar

Workouts with simliar Tags

assault bike workout, bar facing burpee workout, Deadlift workout

Ladder of the Rig

For Time – 5 Rounds

15/20 Cal Bike erg
7 Ground to overhead
21/15/9/6/3 Toes to bar → Pull ups → Chest to Bar → Bar muscle Up → Pull overs
7 Bar facing burpees

TC: 19

Don’t Skip the Shuttle

EMOM 16

1: 10-15 Deadlift -
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs

The Big Squeeze

3 Rounds

12/16 Cal Assault Bike
60 Double Unders
21 Toes to Bar
12/16 Cal Assault Bike

Rest 30 sec

6 Burpee Double DB Deadlifts
6 Double DB Hang Squat Cleans
3 Wall Walks
400 meter Run

Rest 90 sec

TC: 27

Mikko Triangle (Half)

EMOM 20

1: Cal Row
2: Cal Ski
3: Cal Assault bike
4: Rest

Wall Walk Wreckage

For time

2-4-6-8-6-4-2

Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift -
20-40-60-80-60-40-20

Single unders/Double unders

TC: 15

for time workout

Pyramid Scheme

assault bike workout, Burpee workout, for time workout

For time

12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees

TC: 17

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EMOM workout

Bike, Burpee, Bye

assault bike workout, Burpee workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout

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

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EMOM workout

Press and Hang

assault bike workout, double dumbbell bench press workout, double dumbbell hang squat clean workout, toes to bar workout

EMOM 20

1: 12 Double DB hang squat clean
2: 18 Toes to bar
3: 12 Double DB Bench press
4: 12/18 cal Assault bike
5: Rest

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for time workout

Three-Four-Five

back squat workout, bar muscle up workout, box jump workout, burpee pull-up workout, Deadlift workout, hand-release push-up workout, wall walk workout

For time

3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU

TC: 17

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EMOM workout

Burpee Inversion

bar facing burpee workout, Hang Power Clean workout

EMOM 10

1: 10 Hang Power Cleans + 1 Bar facing burpee
2: 9 Hang Power Cleans + 2 Bar facing burpees
...
10: 1 Hang Power Clean + 10 Bar facing burpees

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What kind of exercises are in this workout?

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.
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.