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The Big Squeeze - Crossfit Workout

3 Rounds

12/16 Cal Assault Bike
60 Double Unders
21 Toes to Bar
12/16 Cal Assault Bike

Rest 30 sec

6 Burpee Double DB Deadlifts – Intermediate: @2×15/22,5 | RX: @2×17,5/25
6 Double DB Hang Squat Cleans
3 Wall Walks
400 meter Run

Rest 90 sec

TC: 27

The Workout description

Workout Overview

“The Big Squeeze” is a layered challenge built on stamina, skill, and dumbbell grit. Each of the 3 rounds starts with a calorie-burning sandwich of Assault bike intervals bracketing double unders and toes to bar. After a short 30-second breather, the second half delivers heavy-hitting dumbbell work with burpee deadlifts and hang squat cleans, topped off with wall walks and a 400-meter run that reinforces mental discipline.

Execution and Focus

Pace the opening Assault bike calories to leave room for efficient double unders. Toes to bar can break down fast, so aim for consistent sets from the first round. On the dumbbell side, move smoothly and transition quickly between movements. Keep your chest tall during the hang squat cleans, and conserve shoulder fatigue for wall walks. The 400-meter run caps each round with a gut-check on your aerobic base.

Strategy and Finish

Don't treat round one like a sprint. You need to keep movement quality high across all rounds. Use the short rests wisely — reset your breathing and get into position for the next movement block. Save your push for round three: keep your double unders unbroken, grit through toes to bar, and hit the final run like it’s the finish line. The time cap is tight for a reason — this one’s about efficiency and tenacity.

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The Big Squeeze - Crossfit Workout

assault bike workout, burpee double dumbbell deadlift workout, double dumbbell hang squat clean workout, double under workout, running workout, toes to bar workout, wall walk workout

3 Rounds

12/16 Cal Assault Bike
60 Double Unders
21 Toes to Bar
12/16 Cal Assault Bike

Rest 30 sec

6 Burpee Double DB Deadlifts – Intermediate: @2×15/22,5 | RX: @2×17,5/25
6 Double DB Hang Squat Cleans
3 Wall Walks
400 meter Run

Rest 90 sec

TC: 27

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Push the Line

5 Rounds

8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups

Rest 30 sec between rounds
Rest 2 min after last round

Then, 2 Rounds

16 Double DB Thrusters
16 Toes to Bar

TC: 15

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Wall to Fall

For Time

5 Rounds:

2 Wall Walks
12/16 cal Ski Erg
12 Burpees
12 GHD Sit-ups

Burpees Between Breakdowns

3 rounds

8 Power cleans – Intermediate: 35/50 RX: 40/60
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar

1-minute rest between rounds

Erg All Day

3 Rounds for time

250 m Ski erg
500 m Row
1000 m bike erg

Rest 2 min between rounds

TC: 23

Pedal and Pull

For time

30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar

TC: 13

Devil’s Bike Ride

For time

12-9-6
OA DB devils press –
Assault bike

Rest 30 sec

12-9-6
Pike push ups/Kipping HSPU/S. HSPU
Assault bike

Rest 30 sec

12-9-6
DB clean & jerk –
Assault bike

TC: 17

Redline Repeats

For Time

400m Run / 1 min Rest
Repeat 7 times

Thruster Issues

6 Rounds

8 Thrusters –
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B

30 sec rest

TC: 16

Machine Rounder

2 Rounds for Time

24/30 Cal Row
24/30 Cal Bike
24/30 Cal Ski Erg
30 Air Squats

Press Rewind

For time

12-10-8-6-8-10-12
DB bench press
Double DB cleans
Heavy wall balls

Workouts with simliar Tags

assault bike workout, burpee double dumbbell deadlift workout, double dumbbell hang squat clean workout, double under workout, running workout, toes to bar workout, wall walk workout

Overhead & Over It

2 rounds

400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch –
30 DB OH reverse lunges –
40 Burpee bojump overs

TC: 25

Push the Line

5 Rounds

8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups

Rest 30 sec between rounds
Rest 2 min after last round

Then, 2 Rounds

16 Double DB Thrusters
16 Toes to Bar

TC: 15

Split and Burn

3 Rounds

10/13 Cal Assault Bike
12 Pistol Squats

Then 3 Rounds

10/13 Cal Ski Erg
12 Handstand Push-Ups

Redline Repeats

For Time

400m Run / 1 min Rest
Repeat 7 times

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

for time workout

Assaulted by Watts

assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout

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

Try it

for time workout

Engine Block

row workout, running workout, ski erg workout

3 Rounds For Time

800 m Run
500 m Row
300 m Ski Erg

Try it

EMOM workout

The Vertical Grind

assault bike workout, burpee to target workout, chest to bar workout, EMOM workout, pull-up workout

EMOM 16

1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest

Try it

EMOM workout

Five Minutes of Fury

assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout

EMOM 20

1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls

Try it

for time workout

Engine Sandwich

assault bike workout, row workout, ski erg workout

For Time

40-30-20-10
Cal Assault Bike
Cal Row
Cal Ski

Try it

What is a "for time" workout?

A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.

In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.

Why Try a "For Time" CrossFit Workout?

Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts

Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.

What kind of exercises are in this workout?

T2B
Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.
In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.
Double under
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.
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.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.