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Strict Intervals - Crossfit Workout

4 Rounds – 3 Min ON / 2 Min OFF

14/19 Cal Assault Bike
12 Dumbbell Strict Press
Max Effort Pull-Ups / Chest to Bar

The Workout description

Workout Overview

“Strict Intervals” is a 4-round workout built around 3 minutes of intense work followed by 2 minutes of full recovery. Each interval layers a bike sprint, strict upper-body pressing, and a high-skill gymnastics finisher, targeting shoulder stamina, aerobic repeatability, and strict pulling strength.

Execution and Focus

Start each round with a 14/19 calorie sprint on the assault bike to elevate the heart rate. Follow that with 12 dumbbell strict presses—choose a load you can go unbroken on for at least the first two rounds. Finish the remaining time with max effort pull-ups or chest-to-bar, testing gymnastics capacity under fatigue. Score is total pull-up reps accumulated across all rounds.

Strategy and Finish

Pace the bike just below redline—enough to complete quickly but leave capacity for pressing. Be disciplined on the dumbbell strict press to avoid early failure. Once at the bar, find a consistent rhythm for pull-ups or C2B and push hard in the final 20–30 seconds of each interval. This on-off workout includes assault bike workout, dumbbell strict press workout, pull-up workout, and chest to bar workout in a potent upper-body sprint format.

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Strict Intervals - Crossfit Workout

assault bike workout, chest to bar workout, dumbbell strict press workout, on-off workout, pull-up workout

4 Rounds – 3 Min ON / 2 Min OFF

14/19 Cal Assault Bike
12 Dumbbell Strict Press
Max Effort Pull-Ups / Chest to Bar

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "on-off" format

Power Window

3 min on / 1 min off × 4

6 Overhead squats
12 V-ups
18/22 cal Row
Max Effort Burpees over rower

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Ballistic Charge

3 min on / 2 min off x 5

12/15 Cal Assault Bike
3 Wall Walks
4 D-ball Cleans
ME D-ball Squats

Two-Part Torture

30 ON/30 OFF

15 Deadlift -
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees

2 min pause

For time

10 Deadlift -
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees

Total TC: 17 min

Engine Split

5 min on / 2 min off x 4

A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch

B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs

Thruster Threshold

2 min on / 2 min off x 4

50 Double unders
8 Thrusters
Max reps Pull ups / Chest to bar

The Box Jump Barrier

4 rounds of: 3 min on / 1 min off

50 Single unders / Double unders
14 DB snatch -
20 DB lunges
Maburpee bojump overs

5 to 1 & Done

1 min on/30 sec off

5-4-3-2-1
Deadlift
ME burpees over bar

Rest 3 min

1 min on/30 sec off

5-4-3-2-1
Bench press
ME cal Assault bike

The weight increases every set. Begin with a RIR 4 on the first 5 reps. Then increase the weight every set. Make a plan before you start - you only get 30 sec rest between rounds.

Total time: 17 min

Motor & Muscle

3,5 min on / 1,5 min off x 4

Buy in: 15/20 Cal Bike Erg
AMRAP
10 Back Squat
10 Push ups
10 V-ups
10 Power Cleans

20 Seconds of Suffering

15 Rounds - 20 sec on / 40 sec off

Knee raises in rings / Knees to elbow / Toes to rings
Clusters -
Assault bike
Shoulders to overhead -
Wall balls 14/10 lbs

Watt the Hell

3 ON/1 OFF

1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski (Do a burpee, then jump up onto the ski machine)

Workouts with simliar Tags

assault bike workout, chest to bar workout, dumbbell strict press workout, on-off workout, pull-up workout

The Cardio Carousel

EMOM 20

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

Three Minutes of Fire, One Minute of Hope

EMOM 16

1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause

The Calorie Sandwich

For time

Choose your weapon: bike, ski, or row.

40-30-20-10-20-30-40 cal

Rest 1:1 between each round

TC: 25

Barbell Breaker

EMOM 12

10/14 or 13/18 Cal Assault Bike

3–8 Bar Muscle Ups

Rest

Assaulted by Watts

6 rounds for time

30 Double unders
20 m farmer walk -
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike

TC: 12

AMRAP workout

The Pressing Ladder

chest to bar workout, dumbbell overhead squat workout, handstand push-up workout, one-arm devil’s press workout, parallettes handstand push-up workout, pull-up workout

AMRAP 16

2-4-6-8-10…
OA Devil’s press
Pull-ups / Chest to bar
DB Overhead squats
HSPU / Parallettes HSPU

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on-off workout

Triplet Triple Threat

bar muscle up workout, box jump over workout, burpee box jump over workout, burpee pull-up workout, chest to bar workout, complete box jump over workout, pull-up workout, ski erg workout, toes to bar workout

3 x AMRAP 5

1: 4 Burpee pull ups / Bar muscle up – 8 Cal Ski – 8 Box jump overs
2: 8 Pull ups / Chest to bar – 8 Cal Ski – 8 Complete box jump overs
3: 12 Toes to bar – 8 Cal Ski – 8 Burpee box jump overs

Rest 1 min between AMRAPs

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for time workout

The Row Reset

air squat workout, power clean workout, pull-up workout, row workout

4 Rounds for time

30/42 Cal Row
3 Power cleans (80% 1RM)
15 Pull ups
30 Air squats
TC: 21

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for time workout

Barbell Repeater

power clean workout, pull-up workout, thruster workout

4 Rounds for time

10 Pull ups
20 Thrusters
10 Power Cleans

TC: 15

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AMRAP workout

The DB Gauntlet

assault bike workout, dumbbell overhead walking lunge workout, dumbbell snatch workout, dumbbell thruster workout, hand-release push-up workout, pistol squat workout, toes to bar workout

AMRAP 21

20 DB Snatch
15 DB Thrusters
20 Toes to bar
15 m Walking OH Lunges
20 Hand Release Push ups
15 Pistol Squats

*Every 3 min: 12/15 Cal Assault bike

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What is an "on-off" workout?

An on-off workout is a time-based training format where you alternate between work periods and rest periods — for example, 1 minute on, 1 minute off. In an on-off CrossFit workout, your goal is to perform as many reps as possible during the "on" phase, then recover during the "off" phase before the next interval begins.

This format helps you push hard during the work period, knowing you have built-in rest. It's especially useful for building intensity, power output, and recovery efficiency.

Why Try an On-Off CrossFit Workout?

Encourages maximum effort during work intervals
Helps improve work-to-rest ratio awareness and recovery speed
Perfect for training sprints, weightlifting, or gymnastics under fatigue
Easily adaptable to all fitness levels and time domains

Whether you're doing 30 seconds on / 30 seconds off or longer 2–3 minute intervals, an on-off workout is a powerful way to train smart and hard — one round at a time. Ideal for interval-based CrossFit workouts, EMOM-style sprints, and team formats.

What kind of exercises are in this workout?

dumbbell strict press
The dumbbell strict press is a controlled upper-body pressing movement performed without leg drive—pressing dumbbells overhead from the shoulders using only the upper body. Central to dumbbell strict press workouts, this lift builds raw shoulder and triceps strength with excellent balance demands.
In this workout, dumbbell strict presses target the delts, triceps, and upper traps while enhancing posture and core stability. The independent load challenges symmetry and muscular coordination, making it ideal for strength development, stability, and accessory work.
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.
Pull up
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.
chest to bar
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.