The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.

In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.

The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.

In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.

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.

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 single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.

In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.

The atomic sit-up is a dynamic core movement that combines a full-range sit-up with a leg raise or tuck, often performed on a suspension trainer or using bodyweight alone. Featured in atomic sit-up workouts, it delivers a powerful double hit to the upper and lower abdominals.

In this workout, atomic sit-ups improve core strength, hip flexor control, and total-body coordination. The dual movement pattern increases time under tension and recruits more muscle groups than traditional sit-ups—making them a challenging and effective addition to core training or conditioning circuits.