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Six by Six - Crossfit Workout

6 Rounds

6 Power cleans Intermediate: @40/60 | RX: @45/65
6 Toes to bar
6 Burpee over bar

The Workout description

Workout Overview

“Six by Six” is a classic sprint-style triplet designed to challenge barbell cycling, midline stamina, and full-body intensity. With only 6 reps per movement and a tight 8-minute time cap, the key to success is pacing just below redline while staying efficient in transitions. Power cleans open each round with a burst of strength, followed by high-skill toes to bar and fast-moving burpees over the barbell.

Execution and Focus

The power cleans should be quick singles or touch-and-go if the weight allows. Focus on staying tight through the pull and using the hips. Toes to bar should be done in 1–2 sets max—break early if needed to maintain rhythm. Burpee over bar is your cardio test: get low, move fast, and stay consistent with jump technique.

Strategy and Finish

This workout leaves little room for rest. Keep transitions tight and get back to the bar quickly each round. Move with intent—cut rest, not reps. If you can stay unbroken on the T2B and push the pace on burpees, you’ll gain time for a strong finish. Use the first round to settle into rhythm, then attack. Score is total time—finish under cap and with intensity.

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Six by Six - Crossfit Workout

burpee over bar workout, power clean workout, toes to bar workout

6 Rounds

6 Power cleans Intermediate: @40/60 | RX: @45/65
6 Toes to bar
6 Burpee over bar

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Countdown Burn

For Time

10-9-8-7-6-5-4-3-2-1
Thrusters

100-90-80-70-60-50-40-30-20-10
Double Unders

TC: 15

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

Devil’s Burnout

5 rounds for time

8 Double DB Devils press
4 Burpee chest to bar / Burpee bar muscle up
12/15 cal Ski erg
20 m Double DB farmer lunges
TC: 30

Reverse DT

5 Rounds For Time

12 Push Jerks

9 Hang Power Cleans

6 Deadlifts

Climb and Conquer

For time

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

Endurance Shift

For Time – 4 Rounds

10/13 Cal Ski Erg
9 Power Clean
4 Burpee Pull up / Bar Muscle ups

Into

4 Rounds
200 m Run
9 Pull ups
4 Shoulders to overhead

TC: 20

Set for Set

Accumulate the following in unbroken sets:

300 Double Unders
75 Toes to Bar
60 DB Snatches

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

Engine Block

3 Rounds For Time

800 m Run
500 m Row
300 m Ski Erg

The Climb & The Crash

For time

1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb

10-20-30-40-50
Wall balls 14/20 lbs

TC: 16

Overhead & Over It

2 rounds

400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs

TC: 25

Engine In, Engine Out

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

Workouts with simliar Tags

burpee over bar workout, power clean workout, toes to bar workout

Run, Throw, Hang, Repeat

For time

30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs

400m run after each round

TC: 18

Every Third Fire

E3MOM 18

40 Double unders
8 Toes to bar
8 GHD sit ups
8 DB clusters
6 Burpee over DB

Press, Jump, Swing

EMOM 5

4 Devils Press + 6 DB Thrusters

Rest 3 min

EMOM 5

30 Double unders + 6 Toes to bar

The Crossover Collapse

5 Rounds for Time

40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups

Rest is E2arned

E2MOM 10

9 Burpee over the bar
7 Front squat -
5 Shoulder to overhead -

EMOM workout

Don’t Skip the Shuttle

burpee over bar workout, Deadlift workout, EMOM workout, shuttle run workout, v-up workout

EMOM 16

1: 10-15 Deadlift -
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs

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AMRAP workout

Open 17.2

AMRAP workout, bar muscle up workout, dumbbell power clean workout, front rack walking lunge workout, knee raises workout, knees to elbows workout, pull-up workout, toes to bar workout

AMRAP 12

2 rounds of:
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans -

Then, 2 rounds of:
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans -

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for time workout

The Winter Burn

back rack lunge workout, bike erg workout, for time workout, ski erg workout, toes to bar workout

4 Rounds

16/20 Cal Ski
16 Back Rack Lunges
16/20 Cal Bike
16 Toes to Bar

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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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AMRAP workout

Run to the Bells

double kettlebell clean and jerk workout, double kettlebell front rack lunge workout, line facing burpee workout, pull-up workout, running workout, toes to bar workout, v-up workout

AMRAP 25

Buy in: 1 km run
16 Toes to bar
12 Double KB Clean & Jerk
12 Double KB Front Rack Lunges
16 V-ups
12 Pull ups
12 Line facing Burpees

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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?

T2B
Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.
In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.
Burpee over bar
The burpee over bar adds an explosive jump over your barbell after each burpee, increasing intensity and coordination. It’s a common feature in burpee over bar workouts, combining cardio, agility, and full-body conditioning in one simple movement.
In this workout, burpees over the bar challenge your endurance, mental toughness, and pacing — especially under fatigue. Whether you’re jumping laterally or forward-facing, the burpee over bar is guaranteed to elevate your heart rate and test your focus.
power clean
The power clean is a fast, explosive lift that develops full-body strength, speed, and coordination. A staple in Olympic lifting and functional fitness, it’s central to many high-intensity power clean workouts.
In this workout, power cleans train your hip extension, pulling power, and barbell control, making them ideal for improving athletic performance and barbell cycling. Whether done heavy or for reps, the power clean is key for building functional power and explosiveness.