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Interruption Protocol - Crossfit Workout

For Time

5/6 km Bike

E2MOM (start with the barbell complex):
6 Toes to Bar
6 Power Jerks – Intermediate: @30/45 | RX: @35/50
6 Front Squats

The Workout description

Workout Overview

“Interruption Protocol” is a monostructural-meets-complexity test, pairing a sustained bike effort with barbell and gymnastics interruptions. Your base task is simple: bike 5 km (Intermediate) or 6 km (RX). But every two minutes, starting at 0:00, you must stop and perform a mini-complex of 6 toes to bar, 6 power jerks, and 6 front squats. This turns a relatively straightforward task into a mental and physical battle against accumulated fatigue.

Execution and Focus

Begin the workout with the E2MOM complex, then jump on the bike. Set a smooth cadence that allows you to be ready for each interruption without redlining. Toes to bar should be efficient—use kip and avoid burnout. Move directly into the barbell complex with control: cycle if possible, or reset between movements. The front squats will feel heavier as the rounds go on—keep elbows high and breathe at the top.

Strategy and Finish

Plan your biking output to allow ~90–105 seconds between interruptions. Each barbell trip will cost 20–40 seconds, so factor that in. Save gas for the final 1–2 km when your legs are torched and your grip is fading. Success here comes from consistency, barbell pacing, and staying composed under constraint. It’s an all-systems test in disguise.

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Interruption Protocol - Crossfit Workout

bike erg workout, front squat workout, power jerk workout, toes to bar workout

For Time

5/6 km Bike

E2MOM (start with the barbell complex):
6 Toes to Bar
6 Power Jerks – Intermediate: @30/45 | RX: @35/50
6 Front Squats

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

The Triplet Gauntlet

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20-15-10-5
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TC: 22

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Climb Rate

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1-2-3-4 Rope climb / Touch and go
1-2-3-4 Wall walks
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10-20-30-40 Wall balls

Devil’s Bike Ride

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12-9-6
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Rest 30 sec

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The Long Pull

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3 km Row

Box Jump Blues

3 rounds

400 m run
20 bojumps
400 m run
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1 min pause

Reps on the Run

For time: 10-1 reps

Cal Assault bike
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TC: 18

Overhead Tension

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Buy in: 40/50 cal Assault bike
4 rounds for time
8 Chest to bar / 5 Bar muscle ups
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15 GHD sit ups

Wall to Run

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Buy in: 120 Single crossovers

3 rounds
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3 rounds
200 m run
8 Front rack lunges
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TC: 17

Countdown Burn

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10-9-8-7-6-5-4-3-2-1
Thrusters

100-90-80-70-60-50-40-30-20-10
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TC: 15

The Fifth Pull

For Time – 5 Rounds

12/15 Cal Row
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2 Rope Climbs / Legless Rope Climbs

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TC: 17

Workouts with simliar Tags

bike erg workout, front squat workout, power jerk workout, toes to bar workout

The Winter Burn

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The Burpee Taxman

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100 Single unders/double unders
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TC: 15

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Buy in: 500 m ski

4 rounds:
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15 Ring rows/pull ups
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Jump to Rings

4 x 3 min on / 1 min off

12/15 cal Bike
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Cluster Crisis

EMOM 6

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3 min rest

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The Unlucky Elevens

box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout

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11 Deadlift -
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TC: 18

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The Wall Start Protocol

bar facing burpee workout, double under workout, front squat workout, single under workout, wall walk workout

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2-4-6-8-6-4-2
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for time workout

Set for Set

double under workout, dumbbell snatch workout, toes to bar workout

Accumulate the following in unbroken sets:

300 Double Unders
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60 DB Snatches

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

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AMRAP workout

Engine Interrupted

bike erg workout, ski erg workout, wall walk workout

AMRAP 14

15 cal Ski erg
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*E2MOM: 2 Wall walks

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EMOM workout

Burpee Buildup

burpee over bar workout, chest to bar workout, EMOM workout, front squat workout, goblet lunge workout, hang squat clean workout, kettlebell clean and jerk workout, power jerk workout, pull-up workout

EMOM 5

6 Pull ups / C2B
6 KB Clean & Jerk -
6 KB goblet lunges

2 min rest

EMOM until failure

2 Hang Squat clean + 2 Front squat + 2 Power Jerk +
4 Burpee over bar (add 1 more burpees every round)

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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?

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.
bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.
front squat
The front squat is a fundamental strength movement that targets the quads, glutes, core, and upper back. Known for its upright posture and barbell position on the shoulders, it’s a key lift in Olympic lifting and a staple in any front squat workout.
In this workout, front squats build leg strength, mobility, and posture, while reinforcing a strong core under load. Whether used for volume, tempo, or heavy singles, the front squat is essential for developing power and movement efficiency.
jerk
The jerk is a powerful Olympic lifting movement that drives a barbell from shoulder to overhead with explosive force. Central to advanced jerk workouts, it typically follows a clean and is executed by dipping and driving the bar overhead—either with a split stance or power stance.
In this workout, the jerk builds overhead strength, power, and coordination while demanding precision and speed. It trains the legs, core, and shoulders simultaneously, making it an essential movement for athletes looking to improve explosive strength and total-body stability under load.