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.

The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.

In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.

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.

The hang power clean is a dynamic barbell movement that builds explosive power, coordination, and full-body strength. A staple in many hang power clean workouts, it focuses on lifting the bar from the “hang” position (above the knees) to the shoulders — without a full squat.

In this workout, hang power cleans challenge your hip drive, grip, and timing, making them ideal for both strength work and high-intensity conditioning. Whether you're cycling reps or going heavy, the hang power clean develops efficient movement and athletic explosiveness.

The ring row is a scalable bodyweight pulling movement that strengthens the upper back, arms, and core. Common in ring row workouts and as a progression toward pull-ups, it builds horizontal pulling strength with full range of motion and control.

In this workout, ring rows help develop grip, scapular stability, and posture, especially when performed with tempo or high volume. Whether you're scaling pull-ups or working strict strength, the ring row is a valuable movement for all fitness levels.

The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.

In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.

The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.

In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.

The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.

In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.