Press the Limit - Crossfit Workout

For Time

21-15-9

Devil’s Press - Intermediate: @15/22.5 kg RX: @17.5/25 kg

42-30-18

Wall Balls 14/20 lbs

After each round: 3 Bar Muscle-ups

The Workout description

Workout Overview

This 15-minute workout is built for intensity with descending rep schemes of devil’s press and wall balls, punctuated by bar muscle-ups between rounds. It combines explosive strength, coordination, and upper-body pulling power into a short, high-volume grind. The pairing of dumbbells and wall balls keeps your shoulders under constant tension, while the gymnastics element spikes your heart rate and skill demand at critical moments.

Execution and Focus

The devil’s press is a double dumbbell movement that combines a burpee and a ground-to-overhead lift. Move efficiently by using your hips to drive the dumbbells up. The wall balls should be performed unbroken if possible—sink deep into the squat and aim high for the target. The 3 bar muscle-ups between rounds act as a checkpoint—treat them with precision. Focus on a strong kip and smooth turnover to conserve energy for the next set.

Strategy and Finish

Don’t go out too hot. The volume on devil’s press and wall balls adds up fast, so plan short breaks if needed to avoid redlining. Hit the bar muscle-ups calmly and consistently—rushing here could cost more time than it saves. This Devils press workout, wall ball workout, bar muscle up workout, and for time workout is designed to test explosive power, gymnastics control, and conditioning in a short but brutal time domain.

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One set = one side. Switch exercises when no longer unbroken.

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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?

wall ball
The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.
In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.
devils press
The Devil’s Press is a brutal, full-body movement that combines a burpee and a double dumbbell snatch. It’s a staple in high-intensity Devils press workouts, designed to build explosive strength, conditioning, and mental toughness.
In this workout, Devil’s Press challenges your grip, shoulders, legs, and lungs—all in one powerful movement. Whether used in sprints or long AMRAPs, the Devil’s Press is a true test of endurance and effort.
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.