Power Window - Crossfit Workout

3 min on / 1 min off × 4

Complete as many reps as possible each 3-minute round of:
6 Overhead Squats – Intermediate: @35/50 | RX: @40/60
12 V-ups
18/22 cal Row
Max Effort Burpees Over Rower (in remaining time)

Rest 1 minute between rounds

The Workout description

Workout Overview

“Power Window” is a high-intensity interval piece designed to push your power output and recovery control. Across four 3-minute work periods (with 1-minute rest in between), you’ll cycle through overhead squats, V-ups, a calorie row, and spend any remaining time on burpees over the rower. This format forces you to move efficiently through your buy-in work to earn time for burpee volume. It’s a classic CrossFit on-off structure that mixes weightlifting, core control, cardio, and explosive movement in tight rounds.

Execution and Focus

The overhead squats should be unbroken with perfect positioning—focus on depth, lockout, and bar path. V-ups demand core compression—avoid flopping and control your tempo. On the rower, settle into a pace that’s hard but leaves enough in the tank for a quick dismount. The transition to burpees is critical—land and move without hesitation. Burpees over the rower should be aggressive but clean—keep your body close to the machine and rebound efficiently if capable.

Strategy and Finish

Aim to finish the buy-in work by the 2:00–2:15 mark, giving yourself 45–60 seconds for burpees. Push to hit consistent scores across all four rounds, with a final-round sprint if you have anything left. Use your 1-minute rest to reset your breath and mentally prep. This workout rewards grit and sharp transitions.

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What is an "on-off" workout?

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.

Why Try an On-Off CrossFit Workout?

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.

What kind of exercises are in this workout?

Row Erg
Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.
In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.
V-up
The V-up is a bodyweight core exercise that targets your abdominals, hip flexors, and overall midline control. It’s often used in V-up workouts to build core endurance, especially in high-rep or gymnastic-style training.
In this workout, V-ups demand coordination, flexibility, and explosive core engagement. They’re a great alternative to sit-ups when you want more intensity and a greater range of motion — making them perfect for CrossFit and functional fitness routines.
overhead squat
The overhead squat is a high-skill movement that develops full-body strength, mobility, balance, and core control. A key lift in many overhead squat workouts, it involves holding a barbell locked overhead while performing a deep squat — challenging both stability and flexibility.
In this workout, overhead squats train shoulder stability, midline engagement, and leg strength, making them a valuable tool for improving movement quality and preparing for Olympic lifts like the snatch.
burpee over rower
The burpee over rower adds an explosive, lateral jump to the classic burpee—boosting intensity, coordination, and agility. Common in high-energy burpee over rower workouts, this movement spikes your heart rate and challenges footwork, especially in fast transitions.
In this workout, burpees over the rower push your conditioning and mental grit, while testing movement efficiency under fatigue. Whether part of an AMRAP, for time, or interval session, the burpee over rower is a simple yet brutal finisher.

Power Window - Crossfit Workout

3 min on / 1 min off × 4

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "on-off" format

90 ON/90 OFF

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3 ON/1 OFF

Workouts with simliar Tags

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EMOM 20

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What is an "on-off" workout?

Why Try an On-Off CrossFit Workout?

What kind of exercises are in this workout?

Row Erg

V-up

overhead squat

burpee over rower