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Split and Burn - Crossfit Workout

3 Rounds

10/13 Cal Assault Bike
12 Pistol Squats

Then 3 Rounds

10/13 Cal Ski Erg
12 Handstand Push-Ups

The Workout description

Workout Overview

“Split and Burn” gives you two back-to-back triplets. Assault bike and ski erg push your lungs, while pistol squats and handstand push-ups demand skill and strength under fatigue. The format is simple, but the effect is compounding—expect burning legs and a pumped upper body.

Execution and Focus

Attack the bike with consistent cadence—don’t blow out in round one. Pistols require control—break into 6/6 if needed for balance. After the first triplet, move quickly to the ski erg. Hands overhead on HSPU need tight midline and fast kip cycles. Minimize time on the floor—every second matters.

Strategy and Finish

Treat each section as its own challenge. Try to maintain consistent splits for each 3-round block. Move quickly between pieces—no time to hesitate. The last round of HSPU will be your limiter, so manage output on the ski. Quality movement and fast transitions win this race.

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Split and Burn - Crossfit Workout

assault bike workout, handstand push-up workout, pistol squat workout, ski erg workout

3 Rounds

10/13 Cal Assault Bike
12 Pistol Squats

Then 3 Rounds

10/13 Cal Ski Erg
12 Handstand Push-Ups

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

One Ring to Ruin Them All

For time - 10 rounds

1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk -
3 Front squats
4 Bar facing burpees

Comment: Try to keep a pace of one minute per round.

TC: 12

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Redline Repeats

For Time

400m Run / 1 min Rest
Repeat 7 times

Volume Vault

For Time

300 Double Unders

200 Air Squats

100 Push-Ups

20 Bar Muscle-Ups

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

Round 2 is the Real One

The workout

2 Rounds for time

800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run

Load & Lungs

2 Rounds

EMOM 4

1: 8–12 Box Step Overs
2: 3 Wall Walks

Rest 2 min

EMOM 4

1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts

Rest 2 min before next round

Barbell Box Out

10 Rounds

5 Hang Clean & Jerks
5 Back Squats
5 Bar Facing Burpees

TC: 13

Clean Burn

4 rounds for time

10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters

TC: 20

Wheels of Pain

3 Rounds

20 bojumps
500 m bike
20 push ups
500 m bike
20 V-ups

TC: 24

Open 22.3

For time

21 Jumping pull ups/pull ups
42 Single unders/Double unders
21 Thrusters (weight 1) -
18 Pull ups/Chest to bar
36 Single unders/Double unders
18 Thrusters (weight 2) -
15 Chest to bar/Bar muscle ups
30 Single unders/Double unders
15 Thrusters (weight 3) -

TC: 12

Workouts with simliar Tags

assault bike workout, handstand push-up workout, pistol squat workout, ski erg workout

Wall Ball’s Angry Cousin

4 rounds for time

4 D-ball over bo+ burpee over bo- lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean

1 min rest

TC: 18

Climb and Conquer

For time

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

Triple Burn Interrupt

AMRAP 15

20 Cal Echo Bike
20 Cal Ski
20 Cal Row

Every 3 min: 14 DB Snatch + 6 DB Facing Burpees

The Triplet Gauntlet

For time

10-8-6-4
Back Squat
Shuttle Runs

Rest 1 min

20-15-10-5
Pull ups
Target Burpees

Rest 1 min

30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover

TC: 22

Press to Progress

AMRAP 6

12 cal Ski erg
12 Double DB hang power clean -

2 min rest

AMRAP 6

3-6-9-12-15….
One arm devils press -
GHD sit ups

for time workout

Powerwaves

bike erg workout, burpee over dumbbell workout, Devils press workout, double dumbbell deadlift workout, double dumbbell hang power clean workout, double dumbbell shoulder to overhead workout, dumbbell squat workout, ski erg workout

For Time

2 Rounds:

30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead

Rest 2 min

2 Rounds:

15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press

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EMOM workout

Cycle and Smash

assault bike workout, Burpee workout, dumbbell snatch workout, EMOM workout, wall ball workout

EMOM 25

18 Wall Balls

12–16 DB Squat Snatch

10–12 DB Facing Burpees

10–18 Cal Assault Bike

Rest

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E4MOM workout

Front Line

assault bike workout, bar facing burpee workout, Deadlift workout

E4MOM 16

8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts
8/11 Cal Assault Bike

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EMOM workout

Precision Pistols

chest to bar workout, pistol squat workout, pull-up workout, ski erg workout

E3MOM 15

12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar

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for time workout

Frost Burn

bar facing burpee workout, Deadlift workout, running workout, ski erg workout

3 Rounds

24/30 cal Ski
16 Deadlifts
400 meter Run
14 Bar facing burpees

Rest 2 minutes

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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?

handstand push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
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.
Ski Erg
The SkiErg is a low-impact, high-intensity cardio machine that simulates double-pole skiing. It’s a favorite in many SkiErg workouts for building aerobic capacity, upper body endurance, and total-body coordination.
In this workout, the SkiErg targets your lats, core, triceps, and legs, offering a unique way to train both power and pacing. Whether you're sprinting for calories or grinding out meters, the SkiErg delivers a serious conditioning challenge without stressing the joints.
pistol squat
The pistol squat is a challenging single-leg movement that builds leg strength, balance, mobility, and core control. Frequently featured in pistol squat workouts, it’s a true test of bodyweight control and unilateral stability.
In this workout, pistol squats improve coordination, ankle flexibility, and muscular endurance, especially under fatigue. Whether performed RX or scaled with assistance or to a box, the pistol squat adds intensity and precision to any functional fitness session.

Split and Burn - Crossfit Workout

3 Rounds

Then 3 Rounds

Workout Overview

Execution and Focus

Strategy and Finish

Split and Burn - Crossfit Workout

3 Rounds

Then 3 Rounds

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

For time - 10 rounds

For Time

For Time

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

2 Rounds for time

2 Rounds

EMOM 4

EMOM 4

10 Rounds

4 rounds for time

3 Rounds

For time

Workouts with simliar Tags

assault bike workout, handstand push-up workout, pistol squat workout, ski erg workout

4 rounds for time

For time

AMRAP 15

For time

AMRAP 6

AMRAP 6

For Time

EMOM 25

E4MOM 16

E3MOM 15

3 Rounds

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

handstand push-up

Assault Bike

Ski Erg

pistol squat

For time

10-8-6-4-2 Shuttle runs