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Swing Engine - Crossfit Workout

EMOM 8

1: 20 KB swings Intermediate: @16/24 | RX: @20/28
2: 20 Box jump overs

Rest 3 min

E2MOM 8
12/15 cal Assault bike
12 KB Push press

The Workout description

Workout Overview

“Swing Engine” is a dual-interval workout that kicks off with an 8-minute EMOM of kettlebell swings and box jump overs, followed by a short rest and an 8-minute E2MOM of Assault bike and kettlebell push press. It’s a classic combo of explosive effort, aerobic output, and shoulder-endurance volume, all compressed into 19 minutes.

Execution and Focus

The EMOM phase is fast-paced—move smooth through the 20 KB swings, keeping your hips powerful and grip relaxed. Box jump overs should be consistent and efficient, with safe landings and quick rebounds. In the E2MOM, hit the Assault Bike with controlled aggression, then immediately transition to your KB push press—use leg drive to stay efficient.

Strategy and Finish

During the EMOM, your goal is to finish each station with at least 15 seconds to reset. Choose a KB weight that’s challenging but allows unbroken swings. On the box jumps, step down if needed to manage fatigue. For the second phase, manage your output on the bike so you can push the KB press unbroken. Score each section separately or treat it as a full engine test. Keep movement clean and transitions tight.

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Swing Engine - Crossfit Workout

assault bike workout, box jump over workout, kettlebell push press workout, kettlebell swing workout

EMOM 8

1: 20 KB swings Intermediate: @16/24 | RX: @20/28
2: 20 Box jump overs

Rest 3 min

E2MOM 8
12/15 cal Assault bike
12 KB Push press

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "interval" format

Rowbookends

For Time

1 km Row – steady pace

Rest 2 minutes

12 x 30 sec Row (hard pace) / 30 sec rest

Rest 2 minutes

1 km Row – steady pace

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Cycle of Climb

4 x AMRAP 3

8/10 Cal Assault Bike
10 meter KB Front Rack Lunges
2 Rope Climbs
ME KB Clean & Jerk

Rest 2 min between AMRAPs

Climb Every Round

3 rounds of AMRAP 5

4 Clean & Jerk
5 Shuttle runs
1 Rope climb

Rest 3 min between rounds

Crossover Cascade

AMRAP 6

12 KB Swings
12 Toes To bar
12/15 Cal Ski erg
60 Single Crossovers / 30 Double Crossovers

Rest 2 min

AMRAP 4

10 Toes To bar
10/12 Cal Ski erg
50 Single Crossovers / 25 Double Crossovers

Rest 2 min

AMRAP 2

8/10 Cal Ski erg
40 Single Crossovers / 20 Double Crossovers

Double Trouble

6 x 90 sec on / 90 sec off

A:
7/9 Cal Assault Bike
5 Double DB Clusters
ME Heavy Wall Balls @20/30 lbs

B:
7/9 Cal Assault Bike
5 HR Push ups
ME Double DB Hang Clean & Jerk

Combo Crunch

2 Rounds

AMRAP 3
6 Hang Power Clean
12 V-ups
3 Wall walks / 10 meter HSW

Rest 2 min

AMRAP 3
6 Bench Press
12 Box Jump overs

Rest 2 min and repeat

Ninety Second Knockout

Every 90 sec x 8

10 Box jumps
10 KB swings
10/12 cal row

Throttle Zone

EMOM 8

1: 15/20 cal Bike erg
2: 10 Shuttle runs

Rest 3 min

EMOM 8

1: 13/17 cal row
2: 13 Burpees

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

Twin Turmoil

AMRAP 6

9 DB Snatch
12 Double DB Cleans
15 Box Jumps

Rest 3 min

AMRAP 6

6 Devils Press
9 Double DB Hang Squat Cleans
12 Box Jump overs

Workouts with simliar Tags

assault bike workout, box jump over workout, kettlebell push press workout, kettlebell swing workout

Over the Top

4 × AMRAP 3

AMRAP 3

6 Burpee Box Jump Overs
12 DB Overhead Reverse Lunges

Rest 2 min

AMRAP 3

2 Wall Walks
8/12 Cal Assault Bike

Rest 2 min and repeat

Bike & Bury Me

E4MOM 16

12 Double DB hang power clean & jerk -
9 Double DB burpee deadlift
15/20 Cal Assault bike

The DB Dance

10 Rounds

10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch -
12 Wall balls 14/20 lbs

TC: 19

Three Levels of Hell

For time

Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch -

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch

TC: 26

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

EMOM workout

Three Minutes of Fire, One Minute of Hope

assault bike workout, Burpee workout, row workout

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

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for time workout

Boxed In

box jump over workout, double dumbbell step over workout, ghd sit-up workout, handstand push-up workout

4 Rounds for Time

12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups

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for time workout

Barbell Sandwich (Served with Burpees)

bar facing burpee workout, Deadlift workout, kettlebell push press workout

5 rounds

6 Deadlift -
8 Bar facing burpees
12 KB push press -

1:1 rest between rounds

TC: 20

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EMOM workout

Wheels & Wallballs

assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout

EMOM 9

1: Cal row
2: Wallballs lbs
3: Burpees over wallball

2 min pause

EMOM 9

1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB

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for time workout

Machine Breaker

assault bike workout, bar muscle up workout, burpee pull-up workout, double under workout, row workout, ski erg workout

For Time

30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders

Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups

TC: 13

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What kind of exercises are in this workout?

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.
kettlebell swing
The kettlebell swing is a powerful hip-hinge movement that builds posterior chain strength, core stability, and cardiovascular endurance. A go-to in any kettlebell swing workout, it’s known for improving explosiveness, grip, and conditioning in one efficient motion.
In this workout, kettlebell swings train your glutes, hamstrings, and shoulders, while developing rhythm and control. Whether Russian or American style, the kettlebell swing is a versatile tool for both beginners and advanced athletes.
box jump over
The box jump over is a fast-paced plyometric movement that builds explosive power, agility, and cardiovascular endurance. Unlike a standard box jump, you jump onto and over the box, increasing intensity and coordination. It’s a go-to in many box jump over workouts for raising heart rate and testing athleticism.
In this workout, box jump overs challenge your lower body drive, balance, and footwork — especially when performed under fatigue. Whether jumping laterally or facing the box, the box jump over keeps you moving with speed and precision.
kettlebell push press
The kettlebell push press is a powerful overhead movement that combines leg drive and shoulder strength to move the kettlebell from the rack position to overhead. It’s a common movement in many kettlebell push press workouts, known for developing explosiveness, coordination, and upper-body endurance.
In this workout, kettlebell push presses train core stability, timing, and overhead control, especially under fatigue. Whether performed single-arm or double, the kettlebell push press is ideal for functional strength and conditioning.