The deadlift is one of the most effective strength movements in any fitness program. It targets the posterior chain — including your glutes, hamstrings, back, and core — making it a cornerstone of any deadlift workout.

In this workout, deadlifts develop raw strength, posture, and pulling power. Whether you're lifting light for speed or going heavy for strength, the deadlift builds a solid foundation for both performance and injury prevention.

The bar-facing burpee is a high-intensity movement that combines a chest-to-floor burpee with a two-foot jump over a barbell. It's a CrossFit staple used in many bar facing burpee workouts to build explosive power, agility, and full-body conditioning.

In this workout, bar-facing burpees spike your heart rate, test your coordination, and demand mental grit — especially when paired with heavy lifting or fast-paced intervals. Simple, brutal, and effective.

The hang power clean is a dynamic barbell movement that builds explosive power, coordination, and full-body strength. A staple in many hang power clean workouts, it focuses on lifting the bar from the “hang” position (above the knees) to the shoulders — without a full squat.

In this workout, hang power cleans challenge your hip drive, grip, and timing, making them ideal for both strength work and high-intensity conditioning. Whether you're cycling reps or going heavy, the hang power clean develops efficient movement and athletic explosiveness.

The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.

In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.

The power clean is a fast, explosive lift that develops full-body strength, speed, and coordination. A staple in Olympic lifting and functional fitness, it’s central to many high-intensity power clean workouts.

In this workout, power cleans train your hip extension, pulling power, and barbell control, making them ideal for improving athletic performance and barbell cycling. Whether done heavy or for reps, the power clean is key for building functional power and explosiveness.

The jerk is a powerful Olympic lifting movement that drives a barbell from shoulder to overhead with explosive force. Central to advanced jerk workouts, it typically follows a clean and is executed by dipping and driving the bar overhead—either with a split stance or power stance.

In this workout, the jerk builds overhead strength, power, and coordination while demanding precision and speed. It trains the legs, core, and shoulders simultaneously, making it an essential movement for athletes looking to improve explosive strength and total-body stability under load.