Min 1: 4 cal/6 cal bike
Min 2: 6 cal/8 cal bike
Min 3: 8 cal/10 cal bike
Min 4: 10 cal/12 cal bike
"Bike Ladder – FALOAP Style"
For As Long As Possible
Each minute, complete the required bike calories:
Minute 1: 4 cal (♀) / 6 cal (♂)
Minute 2: 6 cal (♀) / 8 cal (♂)
Minute 3: 8 cal (♀) / 10 cal (♂)
Minute 4: 10 cal (♀) / 12 cal (♂)
...and so on.
Add +2 calories every minute until you can no longer complete the required calories within the minute.
This format builds intensity quickly and turns into a pure test of your cardio engine, recovery capacity, and mental grit. Early rounds feel easy—later rounds demand everything.
Bike workout, kettlebell lunge workout, kettlebell snatch workout, wall ball workout
E5MOM 20
800/600 m. bike
8 KB snatch
12 KB reverse lunges
8 KB snatch
16 Wallballs @14/20 lbs
Bike workout, burpee over bar workout, EMOM workout, knee raises workout, knees to elbow workout, knees to elbows workout, Power Snatch workout, toes to bar workout
E3MOM 16
1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch
3: 8-12 Burpees over bar
4: 10-18 cal bike
Bike workout, EMOM workout, parallette facing burpee, wall walk workout
E3MOM 12
16/20 cal standing bike
4/6/8 Parallette facing burpees
2 Wall walks
Bike workout, Burpee workout, DB snatch workout, Deadlift workout
EM4OM 16
12/15 cal bike
10 Burpees DB deadlift
20 Alternating DB snatch
Barbell workout, Bike workout, Lunges workout, Power Snatch workout, row workout
90 ON/90 OFF X 6
24 FR. Lunges
ME cal bike
14 Power Snatch
ME cal roning
An As Long As Possible workout—often referred to as ALAP or "death by" format—is a progressive, time-based training structure where the goal is to complete a specific amount of work within each round and continue for as long as possible. The work requirement typically increases with each round, pushing you to your physical and mental limits.
A classic example in an as long as possible CrossFit workout might start with 2 calories on the bike in minute one, 4 in minute two, and so on—adding intensity every round. If you can’t complete the required work within the allotted time, the workout ends.
Work capacity under fatigue
Pacing and recovery within short windows
Mental toughness and resilience
Strategy and efficiency when fatigue kicks in
Whether you're using bodyweight movements, cardio machines, or barbell lifts, an as long as possible workout is an excellent way to build grit, endurance, and consistency—especially in competitive training environments.
