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Power Pull Ladder - Crossfit Workout

20 Rounds

4 Pull ups / Chest to bar
4 Double DB Hang power cleans Intermediate: @2x15/22,5 | RX: @2x17,5/25
16 Double unders

The Workout description

Workout Overview

"Power Pull Ladder" is a high-volume 20-round test blending gymnastics, barbell strength, and jump rope skill. Each round demands efficient pull ups or chest to bar, paired with double dumbbell hang power cleans and a steady set of double unders.

Execution and Focus

Pull ups or chest to bar should be managed with controlled sets to avoid burnout. Double DB hang power cleans require smooth cycling with proper grip and bar path. Double unders are a test of rhythm and conditioning—stay relaxed to maintain consistency across all rounds.

Strategy and Finish

Maintain steady pacing, break up pull ups early if needed, and focus on unbroken dumbbell sets when possible. Use double unders to recover your breathing and stay loose. The 21-minute cap demands efficient movement and smooth transitions for a strong finish.

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Power Pull Ladder - Crossfit Workout

chest to bar workout, double dumbbell hang power clean workout, double under workout, pull-up workout

20 Rounds

4 Pull ups / Chest to bar
4 Double DB Hang power cleans Intermediate: @2x15/22,5 | RX: @2x17,5/25
16 Double unders

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Total Divide

For Time – Accumulate

80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks

TC: 15

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Firestarter Split

10 Rounds

2 Thrusters
4 Bar facing Burpees
6 Toes to bar

Into

3 Rounds
7 Shuttle Runs
7 Burpee pull ups
14/19 Cal Ski erg

Pull Me Once

4 Rounds

1 Burpee (banded) pull up / Bar muscle up
8 DB clean & jerk -
20/25 cal Assault bike
1 Burpee (banded) pull up / Bar muscle up

1 min rest between rounds

TC: 16

Overhead and Under Pressure

For time

Buy in: 500 m ski

4 rounds:

10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

Burpee Ball Blitz

For time

150 Wall balls
Every minute: 4 Burpee box jump overs
TC: 15

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

Flip the Script

For time

10-8-6-4-2 Shuttle runs

Burpee pull up / Bar muscle up

100-80-60-40-20 Double unders
2-4-6-8-10 Clusters

TC: 23

Split Engine

For Time

3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls

Rest 2 min

3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row

TC: 25

Climb and Conquer

For time

21-15-9
HSPU
Pistol Squats
3-2-1
Legless Rope Climb

Hang On & Ring Out

5 Rounds for time

400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
5 OA KB cluster -
4 Burpees to target (rings) / 2 Ring Muscle Up

Rest 1 min between rounds

TC: 19

Workouts with simliar Tags

chest to bar workout, double dumbbell hang power clean workout, double under workout, pull-up workout

Ladder of the Rig

For Time – 5 Rounds

15/20 Cal Bike erg
7 Ground to overhead
21/15/9/6/3 Toes to bar → Pull ups → Chest to Bar → Bar muscle Up → Pull overs
7 Bar facing burpees

TC: 19

The Longest Loop

AMRAP 17

15 Alternating KB overhead reverse lunges -
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups -
15 KB snatch -

Overhead Grind

2 x AMRAP 6

6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups

Rest 2 min

Swing Set Circuit

For Time

12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower

Triplet Tension

10 Rounds for Time

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

TC: 15

for time workout

The Burpee Taxman

burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout

For time

100 Single unders/double unders
100 Front squat -
100 DB snatch -

EMOM (including 00:00) 4 Burpees Over Dumbbell

TC: 15

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EMOM workout

Jumpstart

assault bike workout, double under workout, e4mom workout, power clean workout, single under workout

E4MOM 20

100 Single unders / 60 Double unders
12 Power cleans -
12/15 cal Assault bike

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Interval workout

Jump Circuit Echo

box jump workout, burpee box jump over workout, double under workout, dumbbell snatch workout, echo bike workout, line facing burpee workout

E2MOM 24

1: 3 rounds: 6 DB Snatch + 20 Double unders
2: 8 Burpee box jump overs + 8 Box Jumps + 8 Line facing Burpees
3: 20/24 Cal Echo Bike

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EMOM workout

Barbell Mash-Up

assault bike workout, Deadlift workout, front squat workout, Hang Power Clean workout, pull-up workout, shoulder to overhead workout, toes to bar workout

EMOM 16

1: 2 rounds of: 3 x Deadlift + 2 x Hang Power Clean + 3 x Shoulder to overhead + 1 x Front Squat
2: 12/15 Cal Assault Bike
3: 2–3 rounds of: 5 x Pull ups + 5 x Toes to bar
4: Rest

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EMOM workout

Hanging By A Rep

burpee box jump over workout, chest to bar workout, pull-up workout, running workout

EMOM 20

1: 200 meter run
2: 9 Burpee box jump overs
3: Max reps Pull ups/Chest to bar
4: Rest

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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 dumbbell hang power clean
The double dumbbell hang power clean is a dynamic lift where two dumbbells are pulled from the hang position (above the knees) and caught in a partial squat. Frequently programmed in double dumbbell hang power clean workouts, this movement emphasizes explosive hip drive and fast turnover under independent loads.
In this workout, double dumbbell hang power cleans target the glutes, hamstrings, shoulders, and core. The hang start heightens the demand on timing and control, while the power catch allows for quicker cycling in high-intensity formats. It’s a versatile tool for strength and conditioning alike.
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.
Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
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.

Power Pull Ladder - Crossfit Workout

20 Rounds

Workout Overview

Execution and Focus

Strategy and Finish

Power Pull Ladder - Crossfit Workout

20 Rounds

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

For Time – Accumulate

10 Rounds

4 Rounds

For time

4 rounds:

For time

5 Rounds

Then, 2 Rounds

For time 10-8-6-4-2 Shuttle runs

For Time

For time

5 Rounds for time

Workouts with simliar Tags

chest to bar workout, double dumbbell hang power clean workout, double under workout, pull-up workout

For Time – 5 Rounds

AMRAP 17

2 x AMRAP 6

For Time

10 Rounds for Time

For time

E4MOM 20

E2MOM 24

EMOM 16

EMOM 20

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

double dumbbell hang power clean

Double under

Pull up

chest to bar

For time

10-8-6-4-2 Shuttle runs