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
“1:1 Intervals – Ski, Squat & Grind”
Part 1 – Until 60 Deadlifts Completed (1 min on / 1 min off):
Start each minute with:
6/10 Cal Ski
Intermediate: 8/12
RX: 10/14
Then, max reps Deadlift
@35/50 kg
Intermediate: @45/60 kg
RX: @60/80 kg
Continue until you reach 60 total deadlift reps
Time Cap: 13 minutes
Rest 3 minutes
Part 2 – Until 100 Air Squats Completed (1 min on / 1 min off):
Start each minute with:
8/12 Cal Bike
Intermediate: 10/14
RX: 12/16
Then, max reps Air Squats for the rest of the minute
Continue until you reach 100 total air squat reps
Time Cap: 13 minutes
This workout demands smart pacing and aerobic control. The 1:1 format gives you structured rest but asks for intensity in each working minute. The opening ski and bike work set the tone, while the max-rep lifts and squats test stamina and strategy under time pressure.
bike erg workout, dumbbell clean workout, dumbbell push press workout, dumbbell squat workout, interval workout, ski erg workout
2 min on/1 min off x 6
1 round of:
10 Dual DB power clean
10 Dual DB squat
10 Dual DB push press
Then alternate between:
Max effort cal bike erg / cal ski erg
bar facing burpee workout, Deadlift workout, front squat workout, Hang Power Clean workout, power clean workout, shoulder to overhead workout
30 ON/30 OFF
15 Deadlift
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees
2 min pause
For time
10 Deadlift
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees
devils clean workout, devils cluster workout, knee raises workout, knees to elbows workout, rope climb workout, rowing workout, toes to bar workout
3 ON/2 OFF
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
bike erg workout, Lunges workout, power snatch workout, row workout
90 ON/90 OFF X 6
24 FR. Lunges
ME cal bike
14 Power Snatch
ME cal roning
handstand push-up workout, interval workout, one-arm devil’s press workout, push-up workout, row workout, wall ball workout
4 min on/1 min off x 4
5 Push ups + 15 Wall balls/4 strict HSPU + 8 kipping HSPU/6 strict HSPU + 12 kipping HSPU
400/500 m row
Max single arm DB devils press
air squat workout, burpee over dumbbell workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout
EMOM 20
1: 1 Burpee over DB + 10 DBL DB snatch
2: 2 Burpees over DB + 20 DBL DB hang cleans
3: 3 Burpees over DB + 30 Air squats
4: 4 Burpees over DB + ME cal Row
5: Rest
assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
6 rounds for time
30 Double unders
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
air squat workout, Burpee workout, Devils press workout, row workout, V-ups workout
3 min ON/1 min OFF x 3
Round 1:
12/15 cal row
8 Double DB devils press
ME (max effort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press
ME (max effort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press
ME (max effort) Burpees
assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout
EMOM 9
1: Cal roning
2: Wallballs @14/20 lbs
3: Burpees over wallball
2 min pause
EMOM 9
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch
3: Burpees over DB
Deadlift workout, knee raises workout, knees to elbows workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout
AMRAP 12
2 Wall walks
4 Shuttle run
6 Squat cleans
8 Knee raises/knees to elbows/T2B
10 Deadlift
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.
