Buy in: 15/20 Cal Bike Erg
AMRAP
10 Back Squat Intermediate: @35/50 | RX: @45/65
10 Push ups
10 V-ups
10 Power Cleans
"Motor & Muscle" is an interval-style grinder that tests how quickly you can switch from explosive cardio to controlled, high-volume bodyweight and barbell work...
Start fast but smart on the bike. You’ll need to hit your target calories in about 45 seconds...
The key to this format is not just surviving the work intervals—it’s optimizing the transitions...
Buy in: 15/20 Cal Bike Erg
AMRAP
10 Back Squat Intermediate: @35/50 | RX: @45/65
10 Push ups
10 V-ups
10 Power Cleans
"Motor & Muscle" is an interval-style grinder that tests how quickly you can switch from explosive cardio to controlled, high-volume bodyweight and barbell work...
Start fast but smart on the bike. You’ll need to hit your target calories in about 45 seconds...
The key to this format is not just surviving the work intervals—it’s optimizing the transitions...
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
12/15 Cal Assault Bike
3 Wall Walks
4 D-ball Cleans
ME D-ball Squats
50 Single unders / Double unders
14 DB snatch -
20 DB lunges
Maburpee bojump overs
AMRAP 1:
8 Pull-ups / C2B
4 Burpees to Target
AMRAP 2:
10 Goblet Squats
10 V-ups
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
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
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
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
Knee raises in rings / Knees to elbow / Toes to rings
Clusters -
Assault bike
Shoulders to overhead -
Wall balls 14/10 lbs
6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges -
12 DB Shoulders to overhead
Rest 3 min
12 Power Snatch - Intermediate: 30/45 RX: 35/50
12 Sumo deadlift high pull
18 V-ups
18 Bojumps
50-40-30-20-10
Double Unders
Cal Bike
5-4-3-2-1
Power Cleans
Rope Climbs
TC: 24
15/20 Cal Standing Bike
Max Reps DB Devil’s Press
Rest 2 min
6 DB Facing Burpees
Max Reps Wall Balls @14/20 lbs
3 Power Cleans
6 Pull-Ups / C2B
9 HSPU
12 Dumbbell Push Press
bike erg workout, handstand walk workout, kettlebell clean workout, kettlebell front rack lunge workout, wall walk workout
1000/1200 m Bike erg
3 Wall walks / 10 m Handstand walk
10 Kettlebell Clean
8+8 KB Single Arm Front Rack Lunges
bike erg workout, for time workout, pull-up workout, ring row workout, thruster workout
12 Thrusters -
12 Ring rows/Pull ups
12/16 Cal bike erg
TC: 15
atomic sit-up workout, bar muscle up workout, burpee pull-up workout, chest to bar workout, double under workout, e2mom workout, overhead lunge workout, single under workout, sit-up workout, v-up workout, wall ball workout
50 Single unders/30 Double unders
15 Sit ups/Atomic sit ups/V-ups
3 Burpee pull ups/ 6 C2B/ 3 BMU
Rest 3 min
50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls
box jump over workout, double dumbbell deadlift workout, dumbbell clean workout, dumbbell snatch workout, overhead lunge workout, push-up workout
The workout
6 Double DB deadlift -
6 Double DB cleans
6 Push ups
Rest 1 min
8 Bojump overs
8 Alternating DB snatch -
8 DB OH lunges
Rest 1 min
assault bike workout, atomic sit-up workout, burpee to target workout, double under workout, e2mom workout, Hang Power Clean workout, jerk workout, single under workout, v-up workout
1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk -
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups
Comment: Start every 2. min and alternate between the 3 parts. Work for about 1,5 min.
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.
