Swing Set Circuit - Crossfit Workout

The kettlebell thruster is a compound movement that combines a front squat with an overhead press, using one or two kettlebells. In kettlebell thruster workouts, this explosive, full-body exercise builds strength, endurance, and coordination in a single fluid motion.

In this workout, kettlebell thrusters target the quads, glutes, shoulders, and core while reinforcing balance and midline control. The dynamic transition from squat to press makes this movement ideal for conditioning pieces, high-rep strength sets, or kettlebell complexes.

The single crossover is a jump rope variation where the athlete crosses their arms during each jump, one rep at a time. In single crossover workouts, this skill adds variety, timing, and shoulder coordination to classic jump rope conditioning.

In this workout, single crossovers build rhythm, footwork, and upper-body agility. They’re a fun and scalable step up from single unders, helping athletes improve timing and rope control in a cardio-focused setting.

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 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 rope climb is a classic functional fitness movement that develops upper body pulling strength, grip endurance, and core control. Frequently featured in rope climb workouts, it challenges both technique and toughness.

In this workout, rope climbs train your lats, arms, and abs, while demanding coordination and efficient footwork. Whether performed legless or with a J-hook, the rope climb builds confidence and capacity in gymnastics-style pulling.

The burpee over rower adds an explosive, lateral jump to the classic burpee—boosting intensity, coordination, and agility. Common in high-energy burpee over rower workouts, this movement spikes your heart rate and challenges footwork, especially in fast transitions.

In this workout, burpees over the rower push your conditioning and mental grit, while testing movement efficiency under fatigue. Whether part of an AMRAP, for time, or interval session, the burpee over rower is a simple yet brutal finisher.