Volume Vault - Crossfit Workout

For Time

Accumulate:

300 Double Unders

200 Air Squats

100 Push-Ups

20 Bar Muscle-Ups

The Workout description

Workout Overview

This high-volume CrossFit workout demands pacing, mental grit, and muscular stamina. “Volume Vault” is a four-part accumulation for time, totaling 620 reps across jump rope, bodyweight, and gymnastics movements. Athletes may divide the repetitions however they like, allowing for smart pacing and muscle management. Use a band for assistance on bar muscle-ups if needed—this workout welcomes scaling for effort and quality.

Execution and Focus

Start strong but steady with 300 double unders. Focus on rhythm and wrist speed—avoid tripping up by keeping jumps light and consistent. Move into the 200 air squats, making sure to hit full depth and stand tall. Breathe through every rep and shake out your legs to maintain pace. The 100 push-ups will test your midline and triceps. Break early and often, keeping form intact. The final 20 bar muscle-ups demand skill and control. Use assistance bands if needed to maintain flow and safety, and emphasize ...

Strategy and Finish

Smart athletes will partition reps into manageable sets. Whether it's 10 rounds of 30-20-10-2 or descending ladders, pick a rep scheme that keeps you moving. Efficiency beats ego. Stay consistent and use rest intervals wisely. This double under workout, air squat workout, push-up workout, bar muscle up workout, and for time workout is a challenge in both planning and performance—make every rep count and scale smart where needed.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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air squat workout, bar muscle up workout, double under workout, for time workout, push-up workout

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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?

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.
push up
The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.
In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.
air squat
The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.
In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.
bar muscle up
The bar muscle-up is a high-skill gymnastics movement that combines a powerful pull-up with a dip, taking you from below the bar to above it in one fluid motion. A highlight of many bar muscle up workouts, it demands upper body strength, timing, and core control.
In this workout, bar muscle-ups challenge your grip, pulling power, and technique—making them a true test of gymnastic capacity. Whether strict or kipping, the bar muscle-up is a milestone movement in CrossFit and functional fitness.