Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Max reps deadlift the rest of the minute
Deadlift - @35/50 Intermediate: @45/60 RX: @60/80
TC: 13
Rest 3 min
Cal bike - @8/12 / Intermediate: 10/14 / RX: 12/16
Max reps Air squats the rest of the minute
TC: 13
Workout Overview This 2-part interval workout alternates 1 min on / 1 min off until 60 deadlifts and 100 air squats are completed. Includes ski and bike efforts as buy-ins each minute. Two 13-minute caps. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Max reps deadlift the rest of the minute
Deadlift - @35/50 Intermediate: @45/60 RX: @60/80
TC: 13
Rest 3 min
Cal bike - @8/12 / Intermediate: 10/14 / RX: 12/16
Max reps Air squats the rest of the minute
TC: 13
Workout Overview This 2-part interval workout alternates 1 min on / 1 min off until 60 deadlifts and 100 air squats are completed. Includes ski and bike efforts as buy-ins each minute. Two 13-minute caps. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
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: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski (Do a burpee, then jump up onto the ski machine)
14/19 Cal Assault Bike
12 Dumbbell Strict Press
ME Pull-Ups / C2B
15 Deadlift -
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees
2 min pause
10 Deadlift -
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees
Total TC: 17 min
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
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
A: 24 FR. Lunges -
ME cal bike
B: 14 Power Snatch -
ME cal row
12/15 Cal Assault Bike
3 Wall Walks
4 D-ball Cleans
ME D-ball Squats
Knee raises in rings / Knees to elbow / Toes to rings
Clusters -
Assault bike
Shoulders to overhead -
Wall balls 14/10 lbs
5 Push ups + 15 Wall balls/4 strict HSPU + 8 kipping HSPU/6 strict HSPU + 12 kipping HSPU
400/500 m row
Masingle arm DB devils press -
Total time: 20 min
1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest
Alternate between:
A: 8 Thrusters + 10 Bar facing burpees + Max Pull ups / Chest to bar
B: 10/12 Cal Ski + 6 Squat Cleans + Max HSPU
50 Single unders / Double unders
14 DB snatch -
20 DB lunges
Maburpee bojump overs
1: 10-18 cal Row
2: 8-10 Dual KB power clean -
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest
assault bike workout, burpee bar muscle up workout, burpee pull-up workout, pistol squat workout
1: 11/15 Cal Assault Bike
2: 14–20 Pistol Squats
3: 5–8 Burpee Pull-Up / 3–6 Burpee Bar Muscle-Up
4: Rest
burpee pull-up workout, dumbbell box step over workout, dumbbell squat snatch workout, rope climb workout, row workout, ski erg workout
A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch
B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs
Deadlift workout, for time workout, Hang Power Clean workout, push jerk workout
12 Deadlift - Intermediate: 40/60 RX: 47/70
9 Hang power clean
6 Push jerk
burpee over box workout, d-ball over box workout, d-ball squat clean workout, for time workout, handstand push-up workout, pike push-up workout, ski erg workout
4 D-ball over bo+ burpee over bo- lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean
1 min rest
TC: 18
air squat workout, box jump workout, dumbbell step-up workout, row workout, ski erg workout, toes to bar workout, v-up workout
24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)
TC: 20
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.
