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Grip Stripper - Crossfit Workout

4 Rounds for time

12 Deadlift Intermediate: @35/50 RX: @40/60
9 Hang Clean & Jerk
9 Toes to bar
6 Burpee to target

Rest 1 min between rounds
TC: 13

The Workout description

Workout Overview

This 4-round interval-style workout packs intensity into short sprints. Each round combines heavy barbell cycling with gymnastic core pulling and explosive burpees to target. The 1-minute rest between rounds is just enough to recharge and repeat—if you can recover quickly, you can dominate the clock.

Execution and Focus

Move confidently through the deadlifts—aim for unbroken sets if your grip can handle it. Hang clean and jerks should be quick singles or small sets; use your hips efficiently. Keep toes to bar tight and snappy, avoiding failure. The target burpees demand elevation and urgency—explode up and over, then reset your pace. Use the rest minute wisely: shake out the grip, control your breathing, and refocus.

Strategy and Finish

Push each round as if it were your only one, but pace enough to repeat the effort 4 times. Go 6-6 or unbroken on deadlifts, 5-4 or quick singles on C&J, and break the T2B early if needed. The final round is a sprint—go all in on the barbell and burpees. Aim to finish each round in under 2:30 to beat the time cap. The challenge is mental—recover fast and keep your rounds consistent.

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Grip Stripper - Crossfit Workout

burpee to target workout, Deadlift workout, hang clean and jerk workout, toes to bar workout

4 Rounds for time

12 Deadlift Intermediate: @35/50 RX: @40/60
9 Hang Clean & Jerk
9 Toes to bar
6 Burpee to target

Rest 1 min between rounds
TC: 13

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

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Devil's Descent

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

Compound Interest

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21-15-9
Double DB Power Clean
Ring Rows

12-9-6
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GHD Sit-Ups

9-6-3
Shuttle Runs
Back Squats @75–80% 1RM

TC: 17

Cindy Bike

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6 Rounds:
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
1200/1500 m Bike Erg

TC: 24

120 Reasons to Regret

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15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
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TC: 18

Boxed In

4 Rounds for Time

12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups

Devil's Detour

For Time

10-8-6-4-2
Double DB Devils Clean
Pull-ups / Chest to Bar

After every round:
20/26 cal Assault Bike

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

Triplet Tension

10 Rounds for Time

3 Thrusters
3 Bar Complex (T2B + Pull-Up + C2B or C2B + BMU)
5 Hang Power Cleans

TC: 15

Devil’s Burnout

5 rounds for time

8 Double DB Devils press
4 Burpee chest to bar / Burpee bar muscle up
12/15 cal Ski erg
20 m Double DB farmer lunges
TC: 30

The Grind Circuit

5 rounds:

2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press -
25 Air squats

TC: 18

Workouts with simliar Tags

burpee to target workout, Deadlift workout, hang clean and jerk workout, toes to bar workout

Back and Forth

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20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row

Rest 2 min

15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges

TC: 13

Full Send Friday

1 min on / 1 min off × 9

Station A: 10 Double DB Power clean & jerk + ME Burpee over DB
Station B: 15 Toes to bar + ME Double DB Step overs
Station C: 20 Push-ups + ME cal Assault bike

From Bar to Boulevard

For time

20 Knee raises/knees to elbows/T2B
30 Hang power cleans
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar

Cash out: 800 m run

TC: 14

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

Open 18.1

Open 18.1 - AMRAP 20

8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks -
14/12 cal row

for time workout

Back and Forth

dumbbell clean and jerk workout, dumbbell overhead lunge workout, row workout, toes to bar workout

For Time

20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row

Rest 2 min

15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges

TC: 13

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for time workout

The Big Squeeze

assault bike workout, burpee double dumbbell deadlift workout, double dumbbell hang squat clean workout, double under workout, running workout, toes to bar workout, wall walk workout

3 Rounds

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

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for time workout

Hang and Bang

double dumbbell deadlift workout, double dumbbell hang power clean workout, toes to bar workout

For time – 10-9-8-7-6-5-4-3-2-1

Double DB deadlift
Double DB hang power clean
Toes to bar

TC: 10

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AMRAP workout

Grind and Climb

double kettlebell deadlift workout, double kettlebell snatch workout, single crossover workout, toes to bar workout, wall walk workout

AMRAP 15

27 Single Crossovers
21 Double KB Deadlifts
15 Toes to Bar
9 Double KB Snatch
3 Wall Walks

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EMOM workout

Barbell Mash-Up

assault bike workout, Deadlift workout, front squat workout, Hang Power Clean workout, pull-up workout, shoulder to overhead workout, toes to bar workout

EMOM 16

1: 2 rounds of: 3 x Deadlift + 2 x Hang Power Clean + 3 x Shoulder to overhead + 1 x Front Squat
2: 12/15 Cal Assault Bike
3: 2–3 rounds of: 5 x Pull ups + 5 x Toes to bar
4: Rest

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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 to target
Burpee to target adds an explosive jump to a fixed height after each burpee, turning a classic bodyweight movement into a test of vertical power and precision. Popular in burpee to target workouts, this variation pushes conditioning, accuracy, and repeatability under fatigue.
In this workout, burpee to target builds cardiovascular endurance, lower-body explosiveness, and mental toughness. The requirement to hit a target—often 6–12 inches above standing reach—forces athletes to maintain power output even when fatigued, making it a staple in competitive functional fitness.
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.
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.