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Grinder Three - Crossfit Workout

3 Rounds

9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls – @14/20 lbs
9 Burpee Box Jump Overs

Rest 90 sec between rounds

TC: 18

The Workout description

Workout Overview

“Grinder Three” throws you into a tough triplet—twice per round. With burpee box jump overs as your start *and* finish, each round is a mental and physical challenge. In between, single-leg control, machine push, and explosive wall ball reps add up fast.

Execution and Focus

Keep a smooth rhythm on pistols, breaking as needed to maintain balance. Ski erg pulls should be forceful but controlled—don't blow up in round one. Wall balls demand attention to pacing. Don’t sprint to the finish if it costs you the next round.

Strategy and Finish

Aim to keep splits within 5–10 seconds of each other. Manage your output to save legs for the box and wall ball transitions. The last round will test your pacing strategy—don’t go redline too soon. Grip and leg fatigue will build—breathe and reset often.

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Grinder Three - Crossfit Workout

burpee box jump over workout, pistol squat workout, ski erg workout, wall ball workout

3 Rounds

9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls – @14/20 lbs
9 Burpee Box Jump Overs

Rest 90 sec between rounds

TC: 18

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Powerwaves

For Time

2 Rounds:

30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead

Rest 2 min

2 Rounds:

15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press

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Rowdy Thirteens

5 Rounds for Time

13 Thrusters
13/18 Cal Row
13 Burpees Over Rower

Rest 1 min between rounds

TC: 20

The DB Double Feature

For time 5 rounds

8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar

Rest 2 min

For time 5 rounds

10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB

TC: 23

Interruption Protocol

For Time

5/6 km Bike

Every 2 min (starting at 0:00):
6 Toes to Bar
6 Power Jerks
6 Front Squats

Set for Set

Accumulate the following in unbroken sets:

300 Double Unders
75 Toes to Bar
60 DB Snatches

One set = one side. Switch exercises when no longer unbroken.

The Downward Spiral

For time

16-14-12-10-8-6-4-2
Deadlift -
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar

TC: 16

Load and Lunge

4 Rounds for time

6 Sandbag to shoulder
10 m Sandbag walking lunges
4 Shuttle runs (2x10 m)

Rest 3 min

4 Rounds
20 m Sandbag bear hug carry
4 Sandbag squat cleans (bear hug)
20 m KB front rack carry

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

10 Trips to Hell (and Back)

10 rounds

250/200 m Row
4 Devils press -
6 Bojump overs

TC: 20

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

Workouts with simliar Tags

burpee box jump over workout, pistol squat workout, ski erg workout, wall ball workout

Full Body Forty

For Time

40 Toes to Bar
40 Cal Bike Erg
40 DB Snatch
40 Pistol Squats / DB Pistols (RX: @10/15)
40 Burpee Box Jumps

TC: 16

Benchmarked Burn

AMRAP 13

3-6-9-12-15…
DB Bench Press
Double DB Squat Cleans
Wall Balls

60 Double Unders after each round

Under Pressure

For Time

10 Shuttle Runs

20 Bench Press

10 Shuttle Runs

40 Toes to Bar

10 Shuttle Runs

60 Wall Balls

Open 19.1

AMRAP 15

19 wall balls - lbs RX: lbs
19 cal row

Engine x Skill

2 Rounds

AMRAP 3

4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg

Rest 2 min

AMRAP 3

4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike

Rest 2 min

AMRAP workout

Clean Walls & Dirty Legs

AMRAP workout, clean and jerk workout, wall ball workout

4 AMRAP 3

AMRAP 3
Wall balls

Rest 1 min

AMRAP 3
Clean & Jerk -

Rest 1 min

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EMOM workout

The 5-Minute Hustle

bike erg workout, kettlebell lunge workout, kettlebell snatch workout, wall ball workout

E5MOM 20

800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs

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AMRAP workout

3 Flavors of Pain

double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout

AMRAP 4

75 Single unders/50 double unders
14 KB snatch -

AMRAP 4

24 Wallballs lbs
24 Russian twist with wallball lbs

AMRAP 4

14 DB step ups -
14 DB clean & jerk -

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AMRAP workout

The Row Reckoning

AMRAP workout, burpee over rower workout, row workout, wall ball workout

AMRAP 6

10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower

AMRAP 5

10/12 Cal Row
10 Wall Balls

AMRAP 4

Max Cal Row

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AMRAP workout

The Longest Loop

Burpee workout, chest to bar workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout

AMRAP 17

15 Alternating KB overhead reverse lunges -
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups -
15 KB snatch -

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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?

Burpee Box Jump Overs
The burpee box jump over is a high-intensity, plyometric movement that combines a burpee with a lateral or forward jump over a box. A staple in burpee box jump over workouts, this movement tests explosive power, coordination, and grit.
In this workout, burpee box jump overs elevate the heart rate, develop lower-body explosiveness, and challenge mental resilience. Unlike standard box jumps, the goal is to get over the box—not land on top—keeping the movement fast and fluid. It’s a perfect blend of cardio and power in a compact format.
wall ball
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.
Ski Erg
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.
pistol squat
The pistol squat is a challenging single-leg movement that builds leg strength, balance, mobility, and core control. Frequently featured in pistol squat workouts, it’s a true test of bodyweight control and unilateral stability.
In this workout, pistol squats improve coordination, ankle flexibility, and muscular endurance, especially under fatigue. Whether performed RX or scaled with assistance or to a box, the pistol squat adds intensity and precision to any functional fitness session.