workout

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.

Workouts with the same "for time" format

OPEN WORKOUT 15.5

For Time

27-21-15-9
Cal Row
Thrusters

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

Power Pull Ladder

20 Rounds

4 Pull ups / Chest to bar
4 Double DB Hang power cleans
16 Double unders
TC: 21

Pedal and Pull

For time

30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar

TC: 13

Progressively Worse Decisions

For time

1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60

TC: 16

The DB Double Feature

For time 5 rounds

8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar

Rest 2 min

For time 5 rounds

10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB

TC: 23

Rowdy Thirteens

5 Rounds for Time

13 Thrusters
13/18 Cal Row
13 Burpees Over Rower

Rest 1 min between rounds

TC: 20

Volume Vault

For Time

300 Double Unders

200 Air Squats

100 Push-Ups

20 Bar Muscle-Ups

Devil's Detour

For Time

10-8-6-4-2
Double DB Devils Clean
Pull-ups / Chest to Bar

After every round:
20/26 cal Assault Bike

D-Ball Gatekeeper

For time

Buy in: 10 D-ball Cleans

5 Rounds:
200 m Run
12 Deadlifts
9 Bar Facing Burpees

Cash out: 15 D-ball Squats

TC: 17

Sharp Load

5 Rounds For Time

200 m Run

2 Squat Snatch

3 Overhead Squats

Rest 1 min

Workouts with simliar Tags

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

Sweat Cycle 16

E2MOM 16

1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike

Wall to Wall Pain

EMOM 15

1: Max Cal Ski
2: 4 Wall Walks
3: Max Cal Assault Bike
4: 12 C2B / 4 Bar Muscle Ups
5: Rest

The Cardio Carousel

EMOM 20

1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest

The Vertical Grind

EMOM 16

1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest

Devil’s Interval

EMOM 20

1: 6-10 Double DB Devils press -
2: 20 Double DB Front squat
3: 12-15 Hand release push ups/10-12 HSPU
4: 10-20 cal Machine (row if possible)
5: Rest

for time workout

Airlock

assault bike workout, bar muscle up workout, handstand walk workout, row workout

2 min on / 1 min off × 4

AMRAP
13/18 Cal Row
Max Effort Handstand Walk

AMRAP
13/18 Cal Assault Bike
Max Effort Bar Muscle-Up

On Minute 13 – For Time

13/18 Cal Row
10m Handstand Walk
13/18 Cal Assault Bike
8 Bar Muscle-Ups

TC: 5

Try it

for time workout

The 90-Second Illusion

assault bike workout, dumbbell front rack reverse lunges workout, dumbbell snatch workout, for time workout

6 rounds for time

12/18 cal assault bike
12 Double DB hang snatch -
12 Double DB front rack reverse lunges

90 sec rest between rounds

TC: 23

Try it

EMOM workout

Cluster Crisis

assault bike workout, Devils press workout, double under workout, dumbbell clean and jerk workout, dumbbell cluster workout, EMOM workout, knee raises workout, knees to elbows workout, single under workout, toes to bar workout

EMOM 6

40-70 Single unders / Double Unders
10-12 Double DB clusters -

3 min rest

EMOM 6

7-10 Double DB devils press -
15-20 Knee raises/knees to elbows/T2B

3 min rest

EMOM 6

8-18 cal assault bike
12-14 Double DB Hang clean & Jerk -

Try it

for time workout

The Devil’s Pyramid

Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout

For time

2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean -
Double DB devils press -
A variation of pistol squats (bench or band) / Pistol squats

TC: 22

Try it

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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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.