6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: Max Deadlifts in remaining time - @35/50 Intermediate: @45/60 RX: @60/80
Complete 60 total deadlifts
TC: 13
3 min pause
8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: Max Air Squats in remaining time
Complete 100 Air Squats
TC: 13
"Interval Grind – Ski, Bike, and Big Reps"
This two-part workout is all about power output, pacing, and efficiency under fatigue. You’ll alternate 1 minute of work and 1 minute of rest — but the goal isn't just surviving the intervals — it's hitting rep targets as fast as possible.
bar facing burpee workout, barbell complex crossfit, Deadlift workout, front squat workout, Hang Power Clean workout, power clean workout, shoulder to overhead workout
30 ON/30 OFF
15 Deadlift
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees
2 min pause
For time
10 Deadlift
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski
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
air squat workout, Burpee workout, Devils press workout, Row workout, V-ups workout
3 min ON/1 min OFF x 3
Round 1:
12/15 cal row
8 Double DB devils press
ME (max effort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press
ME (max effort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press
ME (max effort) Burpees
bike erg workout, front rack lunge workout, Power Snatch workout, rower workout
90 ON/90 OFF x 6
A: 24 FR. Lunges
ME cal bike
B: 14 Power Snatch
ME cal row
abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, Row workout, shoulder to overhead workout, the hateful eight crossfit
8 Rounds for time
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift
8 Hang power clean
8 Shoulder to overhead
8 cal row
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
bar facing burpee workout, bike erg workout, overhead squat workout, rowing workout
E2MOM 20
200/250 m row + 4 Overhead squat
300/400 m bike + 6 Bar facing burpees
assault bike workout, bike and barbell wod, crossfit barbell workout, Deadlift workout, for time crossfit workout, Hang Power Clean workout, shoulder to overhead workout
2 rounds
10/13 Cal assault bike
21 Deadlift
10/13 Cal assault bike
15 Hang power cleans
10/13 Cal assault bike
9 Shoulders to overhead
10/13 Cal assault bike
2 min pause
bike erg workout, Box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
An on-off workout is a time-based training format where you alternate between work periods and rest periods — for example, 1 minute on, 1 minute off. In an on-off CrossFit workout, your goal is to perform as many reps as possible during the "on" phase, then recover during the "off" phase before the next interval begins.
This format helps you push hard during the work period, knowing you have built-in rest. It's especially useful for building intensity, power output, and recovery efficiency.
Encourages maximum effort during work intervals
Helps improve work-to-rest ratio awareness and recovery speed
Perfect for training sprints, weightlifting, or gymnastics under fatigue
Easily adaptable to all fitness levels and time domains
Whether you're doing 30 seconds on / 30 seconds off or longer 2–3 minute intervals, an on-off workout is a powerful way to train smart and hard — one round at a time. Ideal for interval-based CrossFit workouts, EMOM-style sprints, and team formats.
