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Full Send Friday - Crossfit Workout

1 min on / 1 min off × 9

Station A: 10 Double DB Power Clean & Jerk – Intermediate: @2x15/22.5 | RX: @2x17.5/25
+ Max Effort Burpee over DB

Station B: 15 Toes to Bar
+ Max Effort Double DB Step Overs

Station C: 20 Push-ups
+ Max Effort Calories on Assault Bike

The Workout description

Workout Overview

This EMOM-style piece uses a 1:1 work/rest ratio and rotates through three stations over 9 minutes. The design pairs foundational reps with a max-effort finish at each station, balancing pacing and intensity. Station A features dumbbell power clean & jerks and burpees over DBs—heavy on posterior chain and grit. Station B targets core and coordination with toes to bar followed by DB step overs. Station C spikes the heart rate with push-ups into a calorie-maximizing Assault Bike sprint. This workout builds power, stamina, and recoverability.

Execution and Focus

Each station begins with fixed reps and ends with a race against the clock. You must complete the buy-in (e.g., 10 DB CJ, 15 T2B, 20 push-ups) quickly and cleanly to maximize time for the ME (Max Effort) portion. Don't sprint the openers; focus on clean, efficient movement so you can sustain output across rounds. Prioritize grip economy and breathing control on the bike and step overs. Reset quickly during transitions and attack each minute with purpose.

Strategy and Finish

Track your reps each round and aim for consistency. If round 3 looks nothing like round 1, you opened too hot. Move with intent and build volume across each 3-round station. This is a mental test just as much as a physical one—hold the line when fatigue sets in.

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Full Send Friday - Crossfit Workout

assault bike workout, burpee over dumbbell workout, double dumbbell clean and jerk workout, double dumbbell step over workout, push-up workout, toes to bar workout

1 min on / 1 min off × 9

Station A: 10 Double DB Power Clean & Jerk – Intermediate: @2x15/22.5 | RX: @2x17.5/25
+ Max Effort Burpee over DB

Station B: 15 Toes to Bar
+ Max Effort Double DB Step Overs

Station C: 20 Push-ups
+ Max Effort Calories on Assault Bike

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "on-off" format

Alternating Engines

6 x 2 min on / 1 min off

AMRAP 1:
8 Pull-ups / C2B
4 Burpees to Target

AMRAP 2:
10 Goblet Squats
10 V-ups

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

Jump to Rings

4 x 3 min on / 1 min off

12/15 cal Bike
20 Box Jumps
Max Toes to rings / Ring Muscle ups

All Out or Wipe Out

2 min on/1 min off

1 round of:
10 Dual DB power clean -
10 Dual DB squat
10 Dual DB push press

Then alternate between:
Maeffort cal bike erg / cal ski erg

Total Time: 15 minutes

Engine Split

5 min on / 2 min off x 4

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

Airlock

2 min on / 1 min off × 4

AMRAP
13/18 Cal Row
Max Effort Handstand Walk

AMRAP
13/18 Cal Assault Bike
Max Effort Bar Muscle-Up

On Minute 13 – For Time

13/18 Cal Row
10m Handstand Walk
13/18 Cal Assault Bike
8 Bar Muscle-Ups

TC: 5

Double Trouble

6 x 90 sec on / 90 sec off

A:
7/9 Cal Assault Bike
5 Double DB Clusters
ME Heavy Wall Balls @20/30 lbs

B:
7/9 Cal Assault Bike
5 HR Push ups
ME Double DB Hang Clean & Jerk

20 Seconds of Suffering

15 Rounds - 20 sec on / 40 sec off

Knee raises in rings / Knees to elbow / Toes to rings
Clusters -
Assault bike
Shoulders to overhead -
Wall balls 14/10 lbs

The Finish Line Is a Number

1 ON/1 OFF

6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: MaDeadlifts in remaining time -

Complete 60 total deadlifts

TC: 13

3 min pause

1 ON/1 OFF

8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: MaAir Squats in remaining time

Complete 100 Air Squats

TC: 13

Watt the Hell

3 ON/1 OFF

1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski (Do a burpee, then jump up onto the ski machine)

Motor & Muscle

3,5 min on / 1,5 min off x 4

Buy in: 15/20 Cal Bike Erg
AMRAP
10 Back Squat
10 Push ups
10 V-ups
10 Power Cleans

Workouts with simliar Tags

assault bike workout, burpee over dumbbell workout, double dumbbell clean and jerk workout, double dumbbell step over workout, push-up workout, toes to bar workout

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

Shuttle Smash

AMRAP 18

30 Toes to Bar
20 Double DB Devil’s Cleans
30 KB Snatch
20 Double DB Front Rack Squats

Every 2 min: 4 Shuttle Runs (start with shuttle runs)

The Gymnastics Grinder

EMOM 20

1: 1-3 Rope pulls/rope climbs
2: 20-30 Jumping lunges
3: 20-40 sec static hold at top of ring dip
4: 8-15 Knee raises/knees to elbows/T2B
5: Pause

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

21-15-9³

For time

21-15-9
Knee raises/knees to elbows/T2B
Burpees to target

21-15-9
Wall ball lbs
Cal row

21-15-9
Jumping Goblet squats -
Cal Row

TC: 21

EMOM workout

Legs, Lungs & Loneliness

double under workout, Goblet Squat workout, push-up workout, single under workout, v-up workout

EMOM 16

1: 45 sec goblet squats -
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups

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for time workout

Overhead Tension

assault bike workout, bar muscle up workout, chest to bar workout, double kettlebell overhead walking lunge workout, ghd sit-up workout

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

Try it

E3MOM workout

Every Third Fire

burpee over dumbbell workout, double under workout, dumbbell cluster workout, ghd sit-up workout, toes to bar workout

E3MOM 18

40 Double unders
8 Toes to bar
8 GHD sit ups
8 DB clusters
6 Burpee over DB

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EMOM workout

Grind Rotation

assault bike workout, man maker workout, strict chin-up workout

EMOM 16

1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest

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AMRAP workout

Buy In or Burn Out

AMRAP workout, assault bike workout, Deadlift workout, dumbbell clean and jerk workout, wall walk workout

AMRAP 14

Buy-in: 40/50 Cal Assault Bike

Then, as many rounds as possible of:

12 Deadlifts (Int: 40/60 kg, RX: 50/75 kg)
4 Wall Walks
16 DB Hang Clean & Jerk (Int: 15/22.5 kg, RX: 17.5/25 kg)

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What is an "on-off" workout?

An on-off workout is a time-based training format where you alternate between work periods and rest periods — for example, 1 minute on, 1 minute off. In an on-off CrossFit workout, your goal is to perform as many reps as possible during the "on" phase, then recover during the "off" phase before the next interval begins.

This format helps you push hard during the work period, knowing you have built-in rest. It's especially useful for building intensity, power output, and recovery efficiency.

Why Try an On-Off CrossFit Workout?

Encourages maximum effort during work intervals
Helps improve work-to-rest ratio awareness and recovery speed
Perfect for training sprints, weightlifting, or gymnastics under fatigue
Easily adaptable to all fitness levels and time domains

Whether you're doing 30 seconds on / 30 seconds off or longer 2–3 minute intervals, an on-off workout is a powerful way to train smart and hard — one round at a time. Ideal for interval-based CrossFit workouts, EMOM-style sprints, and team formats.

What kind of exercises are in this workout?

double dumbbell clean and jerk
The double dumbbell clean and jerk is a powerful compound movement that moves two dumbbells from the floor to overhead in two phases: a clean to the shoulders, followed by a jerk overhead. Featured in double dumbbell clean and jerk workouts, this movement trains total-body strength and coordination.
In this workout, double dumbbell clean and jerks develop hip extension, shoulder stability, and midline control. The independent loading challenges symmetry and balance, making it a versatile lift for both strength and conditioning in any space.
double dumbbell step over
Double dumbbell step-overs are a unilateral lower-body movement where the athlete steps over a box or bench while holding dumbbells. Frequently included in double dumbbell step over workouts, this movement builds strength, coordination, and stability under load.
In this workout, double dumbbell step-overs target the glutes, quads, and stabilizers while testing grip and posture. The elevated step and weighted carry demand control, making it an ideal movement for building functional strength and work capacity.
T2B
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.
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.
push up
The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.
In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.
burpee over dumbbell
The burpee over dumbbell adds a dynamic twist to the classic burpee by including a lateral jump over one or two dumbbells. This movement increases intensity, coordination, and agility, making it a popular choice in fast-paced burpee over dumbbell workouts.
In this workout, burpees over dumbbells push your cardio capacity, lower body explosiveness, and mental grit. Whether used in intervals or for total reps, this variation adds variety and challenge to any conditioning session.