12/15 cal Bike
20 Box Jumps
Max Toes to rings / Ring Muscle ups
This interval-based workout demands quick execution and high skill under fatigue. In each 3-minute window, you'll move through calories on the bike, explosive box jumps, and finish with as many reps as possible on the rings—either toes to rings or ring muscle ups, depending on ability. It's a combination of power, pace, and gymnastics control, wrapped in short recovery windows.
The first 12/15 calories on the bike should be a hard but manageable sprint—get it done in under 45 seconds. Box jumps should be fast and springy, but keep a rhythm that doesn't spike your heart rate too early. That leaves you with time on the rings. Choose either toes to rings or ring muscle ups and go for max reps with excellent form. Stay tight in the kip and avoid wasted swings or failed reps.
The goal is repeatable rounds. Don’t redline in round 1—find a sustainable bike pace and jump cadence. Aim to always reach the rings with at least 45–60 seconds left. Use that time efficiently, and track your reps across intervals. The real challenge is maintaining your output under fatigue, especially on the rig. Push hard in round 4 and leave nothing behind on the rings. Score is total reps on the rings.
12/15 cal Bike
20 Box Jumps
Max Toes to rings / Ring Muscle ups
This interval-based workout demands quick execution and high skill under fatigue. In each 3-minute window, you'll move through calories on the bike, explosive box jumps, and finish with as many reps as possible on the rings—either toes to rings or ring muscle ups, depending on ability. It's a combination of power, pace, and gymnastics control, wrapped in short recovery windows.
The first 12/15 calories on the bike should be a hard but manageable sprint—get it done in under 45 seconds. Box jumps should be fast and springy, but keep a rhythm that doesn't spike your heart rate too early. That leaves you with time on the rings. Choose either toes to rings or ring muscle ups and go for max reps with excellent form. Stay tight in the kip and avoid wasted swings or failed reps.
The goal is repeatable rounds. Don’t redline in round 1—find a sustainable bike pace and jump cadence. Aim to always reach the rings with at least 45–60 seconds left. Use that time efficiently, and track your reps across intervals. The real challenge is maintaining your output under fatigue, especially on the rig. Push hard in round 4 and leave nothing behind on the rings. Score is total reps on the rings.
6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: MaDeadlifts in remaining time -
Complete 60 total deadlifts
TC: 13
3 min pause
8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: MaAir Squats in remaining time
Complete 100 Air Squats
TC: 13
1: 4 Burpee pull ups / Bar muscle up – 8 Cal Ski – 8 Box jump overs
2: 8 Pull ups / Chest to bar – 8 Cal Ski – 8 Complete box jump overs
3: 12 Toes to bar – 8 Cal Ski – 8 Burpee box jump overs
Rest 1 min between AMRAPs
Buy in: 15/20 Cal Bike Erg
AMRAP
10 Back Squat
10 Push ups
10 V-ups
10 Power Cleans
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
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
Round 1:
12/15 cal row
8 Double DB devils press -
ME (maeffort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press -
ME (maeffort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press -
ME (maeffort) Burpees
A:
12/15 cal row
8 Double DB devils clean -
ME Rope climbs
B:
12/15 cal row
8 Double DB devils clusters -
ME Knee raises/knees to elbows/T2B
Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Mareps deadlift the rest of the minute
Deadlift -
TC: 13
Rest 3 min
Cal bike - Intermediate: 10/14 / RX: 12/16
Mareps Air squats the rest of the minute
TC: 13
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
Buy in: 500 m ski
4 rounds:
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs
Buy out: 1000 m bike
TC: 18
1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat -
16 atomic sit ups /V-ups
30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
TC: 31
The workout
800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run
air squat workout, bike erg workout, row workout, ski erg workout
24/30 Cal Row
24/30 Cal Bike
24/30 Cal Ski Erg
30 Air Squats
bike erg workout, double dumbbell overhead lunge workout, single crossover workout, toes to bar workout
40 Single Crossovers
18 Toes to Bar
15 Cal Bike Erg
12 Double DB OH Lunges
bike erg workout, front squat workout, power jerk workout, toes to bar workout
5/6 km Bike
Every 2 min (starting at 0:00):
6 Toes to Bar
6 Power Jerks
6 Front Squats
bike erg workout, burpee pull-up workout, double under workout, Hang Power Clean workout, shoulder to overhead workout
15/19 cal Bike erg
12 Hang power clean
9 Shoulder to overhead
6 Burpee pull ups
60 Double unders
assault bike workout, box jump workout, dumbbell push press workout, for time workout, knee raises workout, knees to elbows workout, ski erg workout, toes to bar workout, weighted box step over workout
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps
2 min rest
21-15-9
DB Push press -
Cal Ski
Weighted bostep overs -
TC: 24
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.
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.
