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Jump Voltage - Crossfit Workout

For Time

4 Rounds:
16 Alt. DB Clean & Jerks – Intermediate: @15/22,5 | RX: @17,5/25
66 Double Unders
16 Push-Ups
16 DB Jumping Squats

Rest 1 min between rounds

TC: 17

The Workout description

Workout Overview

“Jump Voltage” is a 4-round triplet that hits shoulders, legs, and lungs in waves. Each round blends heavy breathing with precision movement: dumbbell clean & jerks, jump rope coordination, upper body pressing, and explosive lower-body squats. Built for a steady burn and a fast cap.

Execution and Focus

Aim for smooth transitions and unbroken double unders. Clean and jerks should be cycled quickly but cleanly—no wasted reps. Push-ups need to be managed smartly—break early to avoid failure. The jumping squats? They’ll sneak up fast. Stay tall, land soft, and don’t sacrifice range.

Strategy and Finish

You’ve got rest between rounds—use it well. Stay right below redline to avoid crashing. Move efficiently through each round, and try to keep splits even. As you hit round four, ramp up the pace. This workout rewards rhythm and punishes hesitation.

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Jump Voltage - Crossfit Workout

double under workout, dumbbell clean and jerk workout, dumbbell jumping squat workout, push-up workout

For Time

4 Rounds:
16 Alt. DB Clean & Jerks – Intermediate: @15/22,5 | RX: @17,5/25
66 Double Unders
16 Push-Ups
16 DB Jumping Squats

Rest 1 min between rounds

TC: 17

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

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

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Under Pressure

For Time

10 Shuttle Runs

20 Bench Press

10 Shuttle Runs

40 Toes to Bar

10 Shuttle Runs

60 Wall Balls

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

Wall Walk Wreckage

For time

2-4-6-8-6-4-2

Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift –
20-40-60-80-60-40-20

Single unders/Double unders

TC: 15

Climb Pressure

6 Rounds For Time

2 Rope Climbs

20 Air Squats

7 Pull-Ups or Chest-to-Bar Pull-Ups

Boxed and Buried

For Time

10-8-6-4-2
Burpee box get over
Shuttle runs
Deadlifts

Buy In, Black Out

For time

Buy in: 100 DU/200 SU

4 rounds:
12 Power snatch –
12 Bar facing burpees
12 Back rack reverse lunges

Buy out: 100 DU/200 SU

TC: 18

Wall Street Grind

4 Rounds for Time

24 High wall balls (10/11 ft @14/20 lbs)
14 Double DB Hang cleans
14 DB Step overs

Rest 1:1 between rounds

Crush Set

For Time – 5 Rounds

35 Single Crossovers
10 Bench Press @65% of 1RM
10/15 Cal Assault Bike
15 A-jumps

TC: 17

The Long Pull

For Time

3 km Row

Workouts with simliar Tags

double under workout, dumbbell clean and jerk workout, dumbbell jumping squat workout, push-up workout

Rep It and Regret It

For time

30 Ring rows/Pull ups/Chest to bar
50 DB squats –
70 DB snatch –
200 Single unders/100 double unders

On the minut: 3 burpees over DB (start at 00.00)

TC: 15

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.

Abs, Air & Agony

EMOM 20

1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters –
5: Pause

Four Minute Fury

EMOM 16

1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups

Enduro DT Cindy

E6MOM x 4 (24 min)

1: 600/800 m Ski + 2 rounds Double DB DT
2: 600/800 m Row + 2 rounds Cindy
3: 600/800 m Ski + 2 rounds Double DB DT
4: 600/800 m Row + 2 rounds Cindy

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
75 Toes to Bar
60 DB Snatches

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

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for time workout

For Time & Glory”

double under workout, for time workout, front squat workout, jerk workout, power clean workout, single under workout

7 Rounds for time

5 Power clean –
4 Front squat
3 Jerk
40 Single unders/20 Double unders

TC: 12

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AMRAP workout

One Arm, One Mission

AMRAP workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, rope climb workout, rope pull workout, ski erg workout

AMRAP 15

12/15 cal Ski
9 OA DB Hang clean & Jerk –
6 OA DB overhead squat –
3 Rope pulls /rope climbs

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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

The Wall Start Protocol

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

For Time

Start each round with 2 Wall Walks

2-4-6-8-6-4-2
Bar facing burpees
Front squats

20-40-60-80-60-40-20
Single unders / Double unders

Try it

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?

Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
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.
dumbbell clean and jerk
The dumbbell clean and jerk is a dynamic, full-body lift that moves a dumbbell from the ground to overhead in two explosive phases. Common in dumbbell clean and jerk workouts, it challenges coordination, strength, and stability—especially when performed unilaterally or for high reps.
In this workout, dumbbell clean and jerks train explosive power, overhead control, and core engagement. They also develop shoulder and hip resilience while reinforcing proper movement patterns under fatigue. Whether used in strength work or metcons, this lift is functional, scalable, and highly effective.