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Overhead Tension - Crossfit Workout

For time

Buy in: 40/50 cal Assault bike
4 rounds for time
8 Chest to bar / 5 Bar muscle ups
15 meter Double KB OH walking lunges Video demo Intermediate: @2x12/20 | RX: @2x16/24
15 GHD sit ups

The Workout description

Workout Overview

"Overhead Tension" is a tight 16-minute sprint with layers of technical gymnastics, kettlebell stability, and core stamina...

Execution and Focus

The Assault bike is not the workout—it’s the gateway. Don’t redline it. Push hard but smart...

Strategy and Finish

Pacing on the buy-in is essential. Aim to get off the bike ready to hit a strong first round...

Back to all workouts

Overhead Tension - Crossfit Workout

assault bike workout, bar muscle up workout, chest to bar workout, double kettlebell overhead walking lunge workout, ghd sit-up workout

For time

Buy in: 40/50 cal Assault bike
4 rounds for time
8 Chest to bar / 5 Bar muscle ups
15 meter Double KB OH walking lunges Video demo Intermediate: @2x12/20 | RX: @2x16/24
15 GHD sit ups

The Workout description

Workout Overview

"Overhead Tension" is a tight 16-minute sprint with layers of technical gymnastics, kettlebell stability, and core stamina...

Execution and Focus

The Assault bike is not the workout—it’s the gateway. Don’t redline it. Push hard but smart...

Strategy and Finish

Pacing on the buy-in is essential. Aim to get off the bike ready to hit a strong first round...

Workouts with the same "for time" format

The 2 Rep Tax

For time

20-15-10-5
Overhead squat -
Bojump overs

*After each round: 2 Burpee (banded) pull up / Bar muscle up

TC: 10

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Climb Rate

For time

1-2-3-4 Rope climb / Touch and go
1-2-3-4 Wall walks
10-20-30-40 Cal Bike erg
10-20-30-40 Wall balls

The 90-Second Illusion

6 rounds for time

12/18 cal assault bike
12 Double DB hang snatch -
12 Double DB front rack reverse lunges

90 sec rest between rounds

TC: 23

Carry the Climb

3 Rounds

8 Bar Muscle Ups
60 meter Suitcase walk
40 Wall balls

Three Levels of Hell

For time

Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch -

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch

TC: 26

Dumbbells & Discipline

2 rounds for time

32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -

TC: 18

Two Rounds of Tears

2 rounds

20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB Goblet Squat -
20 HR push ups
20 Burpee BoJumps

TC: 16

Snatch Stack Sprint

For time – 21-15-9

Double DB snatch
Cal Assault bike
Double DB front squat
Push ups

TC: 17

Push the Line

5 Rounds

8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups

Rest 30 sec between rounds
Rest 2 min after last round

Then, 2 Rounds

16 Double DB Thrusters
16 Toes to Bar

TC: 15

19 Minutes to Freedom

For time

50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans - Intermediate: 30/45 RX:
30 Ring rows/pull ups
20 Thrusters
20 Burpee bojump over
200 Single unders/100 double unders

TC: 19

Workouts with simliar Tags

assault bike workout, bar muscle up workout, chest to bar workout, double kettlebell overhead walking lunge workout, ghd sit-up workout

Triple AMRAP Grind

AMRAP 8

AMRAP 8
2-4-6-8-10… Sumo deadlift high pull, Push press, Bar facing burpees
Rest 3 min
AMRAP 8
12 Pull ups / Chest to bar, Double KB swings, Double KB overhead walk
Rest 3 min
AMRAP 8
20 GHD sit ups, Back squat, Thrusters

Boxed In

4 Rounds for Time

12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups

Wall to Wall Pain

EMOM 15

1: Max Cal Ski
2: 4 Wall Walks
3: Max Cal Assault Bike
4: 12 C2B / 4 Bar Muscle Ups
5: Rest

Strict Control

EMOM 20

1: 1–3 x (1 Wall walk + 3 Wall facing HSPU)
2: 6 Squat cleans
3: 10 Chest to bar / 4 Bar muscle ups
4: 12/15 Cal Row
5: Rest

Burpee Tipping Point

E2MOM – Until Failure

10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)

AMRAP workout

Rise & Rally

bar muscle up workout, burpee pull-up workout, devils clean workout, no touch box jump over workout, power snatch workout

AMRAP 6

1-2-3-4-5-6…
Power Snatch
Burpee Pull-Up / Bar Muscle-Up

Rest 2 min

AMRAP 6

1-2-3-4-5-6…
Devil’s Clean
No Touch Box Jump Over

Try it

EMOM workout

Cluster Crisis

assault bike workout, Devils press workout, double under workout, dumbbell clean and jerk workout, dumbbell cluster workout, EMOM workout, knee raises workout, knees to elbows workout, single under workout, toes to bar workout

EMOM 6

40-70 Single unders / Double Unders
10-12 Double DB clusters -

3 min rest

EMOM 6

7-10 Double DB devils press -
15-20 Knee raises/knees to elbows/T2B

3 min rest

EMOM 6

8-18 cal assault bike
12-14 Double DB Hang clean & Jerk -

Try it

for time workout

Triplet Tension

bar muscle up workout, chest to bar workout, Hang Power Clean workout, pull-up workout, thruster workout, toes to bar workout

10 Rounds for Time

3 Thrusters
3 Bar Complex (T2B + Pull-Up + C2B or C2B + BMU)
5 Hang Power Cleans

TC: 15

Try it

on-off workout

A/B Max Out

bar facing burpee workout, chest to bar workout, handstand push-up workout, pull-up workout, ski erg workout, squat clean workout, thruster workout

2 min on / 1 min off x 6

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

Try it

for time workout

The Calorie Sandwich

assault bike workout, row workout, ski erg workout

For time

Choose your weapon: bike, ski, or row.

40-30-20-10-20-30-40 cal

Rest 1:1 between each round

TC: 25

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?

Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
bar muscle up
The bar muscle-up is a high-skill gymnastics movement that combines a powerful pull-up with a dip, taking you from below the bar to above it in one fluid motion. A highlight of many bar muscle up workouts, it demands upper body strength, timing, and core control.
In this workout, bar muscle-ups challenge your grip, pulling power, and technique—making them a true test of gymnastic capacity. Whether strict or kipping, the bar muscle-up is a milestone movement in CrossFit and functional fitness.
chest to bar
The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.
In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.
ghd sit up
The GHD sit-up (Glute-Ham Developer sit-up) is a high-range core movement that develops abdominal strength, hip flexor power, and midline control. Common in advanced GHD sit-up workouts, it extends beyond the typical sit-up range, demanding more from your entire trunk.
In this workout, GHD sit-ups train explosive core strength, spinal control, and endurance, making them ideal for building gymnastic capacity and resilience. When used properly, the GHD sit-up is a powerful tool for high-level core development.

Overhead Tension - Crossfit Workout

For time

Workout Overview

Execution and Focus

Strategy and Finish

Overhead Tension - Crossfit Workout

For time

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

For time

For time

6 rounds for time

3 Rounds

For time

2 rounds for time

2 rounds

For time – 21-15-9

5 Rounds

Then, 2 Rounds

For time

Workouts with simliar Tags

assault bike workout, bar muscle up workout, chest to bar workout, double kettlebell overhead walking lunge workout, ghd sit-up workout

AMRAP 8

4 Rounds for Time

EMOM 15

EMOM 20

E2MOM – Until Failure

AMRAP 6

AMRAP 6

EMOM 6

EMOM 6

EMOM 6

10 Rounds for Time

2 min on / 1 min off x 6

For time

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Assault Bike

bar muscle up

chest to bar

ghd sit up