WOD Fever workout database
Browse 132 CrossFit workouts and find the best match for your time, equipment, ability and training goal. Every result includes a clear prescription, intended stimulus and scaling option.
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10 minutes: 6 air squats, 5 incline or knee push-ups, 8 alternating reverse lunges, then repeat.
Steady full-body work with breathing controlled enough to keep moving.
Use a higher push-up surface and reduce each movement to 4 reps.
10-minute EMOM, alternating: minute 1, 8 dumbbell front squats; minute 2, 8 dumbbell strict presses.
Moderate-load strength endurance with at least 15 seconds left each minute.
Use one dumbbell held goblet-style and perform 6 presses per arm.
For time: 30-24-18-12 kettlebell swings to chest height, with 6 burpees after each set; 10-minute cap.
A fast posterior-chain and burpee couplet that should finish near the cap.
Use a lighter bell, step back on burpees, and perform 24-18-12-6 swings.
5 controlled rounds: 20-second front plank, 6 bird dogs per side, 8 glute bridges; rest 20 seconds after each round.
Low-impact trunk practice focused on position rather than speed.
Hold the plank from the knees and perform 4 bird dogs per side.
For time: 100 single-unders, 30 sit-ups, 20 alternating lunges, 10 push-ups, then 100 single-unders; 10-minute cap.
A simple mixed-modal chipper with a quick rope finish under fatigue.
Perform 60 line hops in place for each 100 single-unders and elevate the push-ups.
10 rounds on the rower: 40 seconds hard, 20 seconds easy; record total meters.
Repeatable hard efforts that challenge pacing without requiring an all-out start.
Use 30 seconds moderate and 30 seconds easy each minute.
10 minutes: 6 dumbbell deadlifts, 6 goblet squats, 6 floor presses per side.
Accessible strength practice with a smooth, unhurried cycle time.
Use a lighter dumbbell and perform 4 reps of each movement.
10-minute EMOM, alternating: minute 1, 10 kettlebell deadlifts; minute 2, 30 seconds fast high-knee marching.
Hinge strength alternates with simple cyclical conditioning.
Perform 8 deadlifts and 20 seconds of marching.
For time, 5 rounds: 6 deadlifts, 6 hang power cleans, 6 front squats at a light technique load; 10-minute cap.
Unbroken barbell cycling with clean mechanics is the priority.
Use an empty bar and reduce to 4 reps of each movement.
5 rounds: 45 seconds alternating box step-ups, then 45 seconds easy walking and breathing.
Low-impact aerobic work built around consistent step cadence.
Use a lower stable step and work for 30 seconds each round.
Complete: 4 sets of 20-second active hangs, 10 scapular pull-ups, and 20-second hollow holds; rest 30 seconds between sets.
Grip, shoulder, and trunk control accumulate without chasing fatigue.
Use feet-assisted hangs, 6 scapular pull-ups, and bent-knee hollow holds.
5 rounds: 60 seconds hard on the bike, 60 seconds very easy; record total calories.
Long surges create a high but repeatable cardiovascular demand.
Ride 40 seconds moderate and 80 seconds easy per round.
10 minutes: 10 marching knee drives, 8 air squats, 6 alternating step-back lunges, 4 shoulder taps per side.
Joint-friendly continuous movement builds confidence and general work capacity.
Use chair-assisted squats and omit the shoulder taps if wrist loading is uncomfortable.
10-minute EMOM: 30 single-unders, then use the remaining time for easy breathing and rope reset.
Consistent rope mechanics matter more than accumulating extra repetitions.
Perform 20 line hops or 20 simulated rope turns each minute.
For time, 4 rounds: 10 alternating dumbbell snatches, 8 front-rack reverse lunges, 6 burpees over the dumbbell; 10-minute cap.
Fast transitions and controlled unilateral loading drive a hard sprint.
Use dumbbell hang cleans instead of snatches and step over after each burpee.
4 rounds: 8 goblet squats with a 2-second pause, 8 kettlebell deadlifts, then rest 45 seconds.
Deliberate tempo reinforces squat depth and hinge position.
Use a lighter bell and squat to a stable target.
For time: row 250 m, 30 dead bugs, row 250 m, 20 sit-ups, row 250 m; 10-minute cap.
Short rows broken by trunk work reward quick but composed transitions.
Row 150 m each time and replace sit-ups with curl-ups.
Every 2 minutes for 10 minutes, complete 5 deadlifts, 5 hang power cleans, and 5 push presses at a light load; rest the remainder.
Five crisp barbell bursts test cycling while preserving technical rest.
Use an empty bar and complete 3 reps of each movement.
10 minutes: 8 box step-ups, 6 incline push-ups on the box, 8 seated knee lifts.
A stable box supports simple full-body conditioning at a sustainable pace.
Use a lower step and perform 4 incline push-ups.
10-minute EMOM, alternating: minute 1, 5 strict or band-assisted pull-ups; minute 2, 8 dumbbell floor presses.
Balanced upper-body pulling and pressing with protected recovery time.
Perform 5 feet-assisted pull-ups and 6 floor presses.
Wearing a 10-20 lb vest, complete 5 rounds: 12 air squats, 8 push-ups, 40 m brisk shuttle walk; 10-minute cap.
Loaded bodyweight work creates a dense, short conditioning test.
Remove the vest, elevate the push-ups, and walk 20 m.
5 rounds: 75 seconds easy-moderate cycling and 45 seconds relaxed cycling.
Simple cadence changes introduce pacing without a maximal effort.
Keep all 10 minutes at an easy conversational pace.
For time: 80 single-unders, 30 alternating box step-ups, 60 single-unders, 20 step-ups, 40 single-unders; 10-minute cap.
Footwork and rhythm stay central while the legs gradually fatigue.
Use line hops and a lower step, reducing each rope set by 20 reps.
5 rounds: row 45 seconds hard, perform 8 kettlebell swings to chest height, then rest for the remainder of 2 minutes.
Powerful rowing and hinging alternate in compact repeatable efforts.
Row moderately for 35 seconds and perform 6 kettlebell deadlifts.
15 minutes: 8 air squats, 6 incline push-ups, 10 alternating reverse lunges, 20 marching steps.
Sustainable full-body movement should keep breathing elevated but controlled.
Reduce the repetitions to 5, 4, 6, and 12 respectively.
15-minute EMOM: minute 1, 8 goblet squats; minute 2, 6 single-arm rows per side; minute 3, 8 floor presses.
Three basic patterns build moderate-load strength endurance.
Use one light dumbbell and perform 6 squats, 4 rows per side, and 6 presses.
For time: 10-12-14-16-18 kettlebell swings to chest height, with 8 goblet squats after each set; 15-minute cap.
A rising hinge ladder rewards early restraint and efficient sets.
Use a lighter bell and stop the ladder after the set of 16.
5 rounds: 6 slow split squats per side, 8 bird dogs per side, 20-second side plank per side; rest 30 seconds.
Controlled unilateral and trunk work develops movement quality.
Hold a support during split squats and plank from the knees.
For time: 150 single-unders, 40 sit-ups, 100 single-unders, 30 mountain climbers per side, 50 single-unders; 15-minute cap.
Rope volume and trunk work create steady mixed conditioning.
Use 100-70-40 line hops and replace sit-ups with dead bugs.
5 rounds: row 2 minutes at a hard sustainable pace, then row 1 minute easy.
Sustained hard rowing challenges pace discipline across equal work bouts.
Use 90 seconds moderate and 90 seconds easy.
15 minutes: 8 dumbbell deadlifts, 6 goblet squats, 6 supported rows per side, 8 glute bridges.
Basic strength patterns accumulate at an approachable pace.
Use a lighter dumbbell and perform 5 of each loaded movement.
15-minute EMOM: minute 1, 10 kettlebell swings; minute 2, 8 goblet reverse lunges total; minute 3, 30 seconds fast marching.
A hinge, unilateral leg, and aerobic rotation keeps output balanced.
Replace swings with 8 deadlifts and perform 6 lunges.
For time, 6 rounds: 5 deadlifts, 4 hang power cleans, 3 front squats at a moderate technique load; 15-minute cap.
Small barbell sets allow steady strength-speed work without grinding.
Use an empty bar and perform 4 deadlifts, 3 cleans, and 2 squats.
5 rounds: 2 minutes alternating box step-ups, then 1 minute easy walking.
Long, low-impact intervals build a repeatable aerobic rhythm.
Use a lower step and alternate 90 seconds of work with 90 seconds easy.
Complete 5 rounds, resting 45 seconds between: 20-second active hang, 8 scapular pull-ups, 5 controlled negative pull-ups.
Layered pulling drills build grip and strict-pull strength.
Keep feet supported and perform 5 scapular pulls plus 3 slow negatives.
5 rounds: 30 seconds very hard, 90 seconds easy, 30 seconds hard, 30 seconds easy.
Two surges per round train power recovery without a single exhaustive sprint.
Make both surges moderate and extend the final easy segment to 60 seconds.
15 minutes: 8 air squats, 10 m bear crawl or elevated bear march, 8 alternating lunges, 20-second plank.
Ground movement and leg work create broad, equipment-free capacity.
Use a standing cross-crawl and plank from the knees.
15-minute EMOM: minute 1, 35 single-unders; minute 2, 20 seconds side-to-side line hops; minute 3, 30 seconds easy rope practice.
Varied footwork develops relaxed rope rhythm under mild fatigue.
Use simulated rope turns and reduce each working period by 10 seconds.
For time, 5 rounds: 12 alternating dumbbell snatches, 10 goblet squats, 8 hand-release push-ups; 15-minute cap.
Moderate dumbbell cycling and push-ups create a sustained fast effort.
Use hang cleans, 8 squats, and elevated push-ups.
5 rounds: 8 kettlebell deadlifts, 6 goblet squats, 6 suitcase marches per side; rest 45 seconds.
Slow loaded basics reinforce bracing and lower-body strength.
Use a light bell and shorten the march to 4 steps per side.
Row 200-300-400-300-200 m, completing 10 controlled sit-ups after each segment; 15-minute cap.
A compact distance pyramid tests transitions and pace consistency.
Row 150-200-300-200-150 m and use dead bugs.
Every 90 seconds for 15 minutes, complete 5 barbell push presses and 5 front squats at a light load; rest the remainder.
Ten short barbell efforts create muscular conditioning with frequent rest.
Use an empty bar and perform 3 reps of each movement.
15 minutes: 10 alternating step-ups, 6 incline push-ups, 8 seated knee raises, 20 seconds easy walking.
A supported circuit offers continuous work without jumping.
Use a lower step and reduce each movement to 6, 4, and 6 reps.
15-minute EMOM: minute 1, 5 strict or assisted pull-ups; minute 2, 8 dumbbell strict presses; minute 3, 8 dumbbell rows per side.
Pulling and pressing volume builds evenly across three stations.
Use feet-assisted pull-ups and 5 light reps for each dumbbell movement.
Wearing a 10-20 lb vest, complete 10-8-6-4-2 push-ups and 20-16-12-8-4 air squats, with a 40 m brisk shuttle after each round; 15-minute cap.
Descending loaded calisthenics reward steady movement and clean positions.
Remove the vest, elevate push-ups, and halve each shuttle distance.
5 rounds: 2 minutes easy-moderate cycling, then 1 minute very easy.
Repeatable aerobic blocks develop cadence awareness.
Ride all 15 minutes at an easy pace and lower resistance as needed.
For time: 120 single-unders, 40 box step-ups, 90 single-unders, 30 step-ups, 60 single-unders, 20 step-ups; 15-minute cap.
Coordination and leg stamina accumulate through descending sets.
Use line hops, a lower step, and sets of 80-60-40 hops.
5 rounds: row 60 seconds hard, perform 10 kettlebell swings to chest height, then rest for the remainder of 3 minutes.
Longer recovery supports powerful mixed-modal efforts across five waves.
Row 45 seconds moderately and perform 8 kettlebell deadlifts.
20 minutes: 10 air squats, 8 incline push-ups, 12 alternating reverse lunges, 30 seconds brisk marching.
Simple bodyweight movements build sustainable full-body capacity.
Use chair squats, a higher push-up surface, and 8 lunges total.
20-minute EMOM: minute 1, 8 goblet squats; minute 2, 8 Romanian deadlifts; minute 3, 6 floor presses per side; minute 4, rest.
Moderate strength volume accumulates while the planned rest protects quality.
Perform 6, 6, and 4 reps with a lighter dumbbell.
For time, 8 rounds: 12 kettlebell swings to chest height, 8 goblet squats, 6 burpees; 20-minute cap.
A repeatable triplet tests hinge endurance and disciplined transitions.
Use 8 deadlifts, 6 squats, and 4 step-back burpees.
5 rounds: 8 tempo air squats, 6 split squats per side, 8 bird dogs per side, 20-second side plank per side; rest 45 seconds.
Unhurried movement builds control through legs, hips, shoulders, and trunk.
Use chair-supported squats and side planks from the knees.
For time: 200 single-unders, 50 sit-ups, 150 single-unders, 40 alternating lunges, 100 single-unders, 30 push-ups; 20-minute cap.
A long rope-and-bodyweight sequence rewards relaxed pacing.
Use line hops, curl-ups, elevated push-ups, and 120-90-60 hops.
5 rounds: row 400 m at a hard sustainable pace, then rest until the next 4-minute mark.
Equal-start intervals make pace decay visible and demand restraint.
Row 250 m each round and keep at least 60 seconds of rest.
20 minutes: 8 dumbbell deadlifts, 6 goblet squats, 6 supported rows per side, 6 floor presses per side.
Foundational loaded patterns accumulate without rushed repetitions.
Use a lighter dumbbell and perform 5 reps of each movement.
20-minute EMOM: minute 1, 12 swings; minute 2, 8 goblet squats; minute 3, 8 suitcase reverse lunges total; minute 4, 30 seconds fast marching.
Four distinct minutes spread fatigue and keep the session moving.
Replace swings with 10 deadlifts and reduce the lunges to 6.
For time: 10-8-6-4-2 deadlifts, hang power cleans, front squats, and push presses at a light load; 20-minute cap.
Descending barbell volume tests crisp cycling across four movement patterns.
Use an empty bar and perform 8-6-4-2 of each movement.
5 rounds: 3 minutes steady alternating box step-ups, then 1 minute easy walking.
Long work blocks build leg stamina at a controllable intensity.
Use a lower step and work for 2 minutes followed by 2 minutes easy.
Complete 6 rounds, resting 60 seconds between: 20-second active hang, 6 scapular pull-ups, 4 slow negative pull-ups, 20-second hollow hold.
Quality pulling positions build grip, scapular control, and strict strength.
Keep feet supported and perform 4 scapular pulls plus 2 negatives.
6 rounds: 2 minutes hard, 1 minute easy, then finish with 2 minutes easy cycling.
Hard aerobic repeats expose pacing errors while allowing partial recovery.
Use 90 seconds moderate and 90 seconds easy for the first six rounds.
20 minutes: 8 step-back burpees, 12 air squats, 10 glute bridges, 6 shoulder taps per side.
A broad bodyweight loop challenges stamina without complex skills.
Use elevated burpees, chair squats, and 4 shoulder taps per side.
20-minute EMOM: minute 1, 40 single-unders; minute 2, 25 seconds boxer-step practice; minute 3, 20 side-to-side hops; minute 4, rest.
Frequent low-volume practice builds rhythm while preserving the calves.
Use simulated rope turns and reduce each work target by one-third.
For time, 6 rounds: 14 alternating dumbbell snatches, 10 front-rack lunges, 8 burpees over the dumbbell; 20-minute cap.
Unilateral cycling and burpees create a demanding sustained effort.
Use hang cleans, 8 lunges, and step-over burpees.
5 rounds: 10 kettlebell deadlifts, 8 goblet squats, 6 suitcase rows per side, then rest 60 seconds.
A full-body kettlebell circuit emphasizes posture and repeatable sets.
Use a light bell and perform 6 deadlifts, 6 squats, and 4 rows.
For time: row 500 m, 40 sit-ups, row 750 m, 30 air squats, row 500 m, 20 push-ups; 20-minute cap.
Rowing volume anchors a straightforward full-body endurance test.
Row 300-500-300 m and use curl-ups plus elevated push-ups.
Every 2 minutes for 20 minutes, complete 4 hang power cleans, 4 front squats, and 4 push presses at a light technique load.
Ten compact waves challenge cycling consistency without using maximal weight.
Use an empty bar and perform 3 reps of each movement.
20 minutes: 10 box step-ups, 8 incline push-ups, 10 seated knee lifts, 8 box-supported split squats total.
A single stable box supports continuous accessible conditioning.
Use a lower box and reduce each movement to 6 reps.
20-minute EMOM: minute 1, 5 assisted or strict pull-ups; minute 2, 8 dumbbell floor presses; minute 3, 8 rows per side; minute 4, rest.
A planned rest minute keeps balanced upper-body work technically sound.
Use feet-assisted pulls and 5 light reps for presses and rows.
Wearing a 10-20 lb vest, complete 5 rounds of 20-16-12-8-4 air squats by round, 10 push-ups each round, and a 60 m brisk shuttle; 20-minute cap.
Loaded leg volume descends while upper-body and shuttle work stay constant.
Remove the vest, elevate push-ups, and walk 30 m per round.
5 rounds: 3 minutes easy-moderate cycling, then 1 minute very easy.
Even aerobic quarters train sustainable cadence and breathing.
Keep resistance low and ride all 20 minutes conversationally.
For time: 150 single-unders and 50 step-ups, then 120 and 40, then 90 and 30; 20-minute cap.
Descending rope and step volume challenges coordination under leg fatigue.
Use line hops, a lower step, and sets of 100/70/40 plus 30/20/10 step-ups.
5 rounds: row 90 seconds hard, perform 12 kettlebell swings and 8 goblet squats, then rest for the remainder of 4 minutes.
Long mixed efforts demand powerful output followed by deliberate recovery.
Row 60 seconds moderately and perform 8 deadlifts plus 6 squats.
30 minutes: 10 air squats, 8 incline push-ups, 12 alternating reverse lunges, 20 marching knee drives, 30 seconds easy walking.
A long accessible circuit develops general endurance through sustainable movement.
Use chair squats, a higher push-up surface, and 8 lunges total.
30-minute EMOM: minute 1, 8 goblet squats; minute 2, 8 Romanian deadlifts; minute 3, 6 rows per side; minute 4, 6 floor presses per side; minute 5, rest.
Six rotations build full-body strength endurance with regular recovery.
Use a lighter dumbbell and perform 5 reps of each loaded movement.
For time, 10 rounds: 15 kettlebell swings to chest height, 10 goblet squats, 5 burpees; 30-minute cap.
High repeatability and conservative early pacing determine success.
Use 10 deadlifts, 8 squats, and 4 step-back burpees.
6 rounds: 8 tempo squats, 6 supported split squats per side, 8 bird dogs per side, 20-second front plank, then rest 60 seconds.
A low-speed session builds movement control and trunk endurance.
Use chair squats, shorten the split-squat range, and plank from the knees.
For time: 300 single-unders, 60 alternating lunges, 200 single-unders, 40 sit-ups, 100 single-unders, 20 push-ups; 30-minute cap.
Large manageable sets test rope efficiency and bodyweight stamina.
Use line hops, curl-ups, elevated push-ups, and 180-120-60 hops.
6 rounds: row 3 minutes at a hard sustainable pace, then 2 minutes easy.
Long threshold repeats reward even splits and controlled starts.
Row 2 minutes moderate and 3 minutes easy each round.
30 minutes: 8 dumbbell deadlifts, 6 goblet squats, 6 supported rows per side, 6 floor presses per side, 30 seconds rest.
Patient rounds accumulate useful strength volume without urgency.
Use a light dumbbell and perform 5 reps of each movement.
30-minute EMOM: minute 1, 12 swings; minute 2, 8 goblet squats; minute 3, 8 reverse lunges total; minute 4, 8 suitcase rows total; minute 5, 30 seconds brisk marching.
Six rotations distribute full-body fatigue across simple stations.
Replace swings with 10 deadlifts and use 6 reps at the other stations.
For time: 12-10-8-6-4-2 deadlifts, hang power cleans, front squats, and push presses at a light load; 30-minute cap.
A long descending complex tests strength endurance and technical discipline.
Use an empty bar and begin at 8 reps.
6 rounds: 4 minutes steady alternating box step-ups, then 1 minute easy walking.
Sustained low-impact work develops leg and aerobic endurance.
Use a lower step and alternate 3 minutes of work with 2 minutes easy.
Complete 8 rounds, resting 75 seconds between: 20-second active hang, 6 scapular pull-ups, 4 controlled negatives, and 20-second hollow hold.
Repeated quality sets develop strict-pull prerequisites without rushing.
Use feet support, 4 scapular pulls, 2 negatives, and a bent-knee hold.
6 rounds: 3 minutes hard, 2 minutes easy; keep hard-round calories within 10 percent.
Repeatable threshold work trains pacing and resistance control.
Ride 2 minutes moderate and 3 minutes easy each round.
30 minutes: 8 elevated step-back burpees, 12 air squats, 10 glute bridges, 8 dead bugs per side, 30 seconds walking.
Accessible ground and standing work creates steady full-body stamina.
Use chair squats and reduce each floor movement to 6 reps.
30-minute EMOM: minute 1, 45 single-unders; minute 2, 30 seconds boxer-step practice; minute 3, 25 side hops; minute 4, 30 seconds easy rope; minute 5, rest.
Frequent varied practice builds efficient rope mechanics without excessive impact.
Use simulated turns and reduce each active target by one-third.
For time, 8 rounds: 12 alternating dumbbell snatches, 10 front-rack lunges, 8 burpees over the dumbbell; 30-minute cap.
A long unilateral triplet requires measured sets and consistent transitions.
Use hang cleans, 8 lunges, and step-over burpees.
6 rounds: 10 kettlebell deadlifts, 8 goblet squats, 6 suitcase rows per side, 20-second suitcase hold per side; rest 60 seconds.
Simple loaded work builds legs, back, grip, and bracing.
Use a light bell and reduce the rows to 4 per side.
For time: row 750 m, 50 air squats, row 1,000 m, 40 sit-ups, row 750 m, 30 push-ups; 30-minute cap.
Substantial rowing segments frame a straightforward muscular-endurance test.
Row 500-750-500 m and use curl-ups plus elevated push-ups.
Every 3 minutes for 30 minutes, complete 5 deadlifts, 5 hang power cleans, 5 front squats, and 5 push presses at a light load.
Ten repeatable complexes combine barbell conditioning with protected rest.
Use an empty bar and perform 3 reps of each movement.
30 minutes: 12 box step-ups, 8 incline push-ups, 10 seated knee lifts, 8 box-supported split squats total, then walk 30 seconds.
A stable-box circuit allows continuous low-skill conditioning.
Use a lower step and reduce all movements to 6 reps.
30-minute EMOM: minute 1, 5 strict or assisted pull-ups; minute 2, 8 floor presses; minute 3, 8 rows per side; minute 4, 8 strict presses; minute 5, rest.
Six cycles balance upper-body pulling and pressing volume.
Use feet-assisted pulls and 5 light reps for each dumbbell movement.
Wearing a 10-20 lb vest, complete 10 rounds: 12 air squats, 8 push-ups, and a 60 m brisk shuttle; 30-minute cap.
Loaded calisthenics and walking accumulate into a durable conditioning test.
Remove the vest, elevate push-ups, and walk 30 m.
6 rounds: 4 minutes easy-moderate cycling, then 1 minute very easy.
Long even blocks build an aerobic base without maximal effort.
Ride continuously at a conversational pace with low resistance.
For time: 200 single-unders and 60 step-ups, then 160 and 50, then 120 and 40, then 80 and 30; 30-minute cap.
Long descending sets challenge footwork and leg endurance.
Use line hops, a lower step, and reduce every set by one-third.
6 rounds: row 2 minutes hard, perform 12 kettlebell swings and 8 goblet squats, then rest for the remainder of 5 minutes.
Long mixed efforts reward controlled rowing and unbroken kettlebell mechanics.
Row 90 seconds moderately and perform 8 deadlifts plus 6 squats.
40 minutes: 10 air squats, 8 incline push-ups, 12 alternating reverse lunges, 20 marching knee drives, then walk easily for 60 seconds.
A patient bodyweight loop builds durable general work capacity.
Use chair squats, a higher push-up surface, and 8 lunges total.
40-minute EMOM: minute 1, 8 goblet squats; minute 2, 8 Romanian deadlifts; minute 3, 6 rows per side; minute 4, 6 floor presses per side; minute 5, rest.
Eight rotations create substantial strength endurance with planned recovery.
Use a lighter dumbbell and perform 5 reps of each loaded movement.
For time, 12 rounds: 15 kettlebell swings to chest height, 10 goblet squats, 5 burpees; 40-minute cap.
A long repeatable triplet demands disciplined pace and grip management.
Use 10 deadlifts, 8 squats, and 4 step-back burpees.
10 rounds: 8 tempo air squats, 6 supported split squats per side, 8 bird dogs per side, 20-second side plank per side; rest 60 seconds.
Extended low-speed practice builds control and trunk endurance.
Use chair squats, shorten split-squat depth, and plank from the knees.
For time: 400 single-unders, 80 alternating lunges, 300 single-unders, 60 sit-ups, 200 single-unders, 40 push-ups, 100 single-unders; 45-minute cap.
Large descending rope sets create a long test of rhythm and muscular stamina.
Use line hops, curl-ups, elevated push-ups, and halve all repetitions.
8 rounds: row 3 minutes hard, then 2 minutes easy; keep hard-round meters within 10 percent.
Forty minutes of structured rowing rewards precise sustainable pacing.
Row 2 minutes moderate and 3 minutes easy each round.
40 minutes: 8 dumbbell deadlifts, 6 goblet squats, 6 supported rows per side, 6 floor presses per side, then rest 60 seconds.
Deliberate rounds accumulate full-body strength volume without urgency.
Use a light dumbbell and perform 5 reps of each movement.
40-minute EMOM: minute 1, 12 swings; minute 2, 8 goblet squats; minute 3, 8 reverse lunges total; minute 4, 8 suitcase rows total; minute 5, rest.
Eight balanced rotations spread hinge, leg, pull, and grip demands.
Replace swings with 10 deadlifts and use 6 reps at the other stations.
For time: 15-12-9-6-3 deadlifts, hang power cleans, front squats, and push presses at a light load, then repeat 9-6-3; 45-minute cap.
Extended light-bar cycling tests strength endurance while technique remains the limiter.
Use an empty bar, omit the repeat, and begin at 9 reps.
8 rounds: 4 minutes steady alternating box step-ups, then 1 minute easy walking.
Long low-impact intervals build substantial leg and aerobic endurance.
Use a lower step and alternate 3 minutes work with 2 minutes easy.
Complete 10 rounds, resting 90 seconds between: 20-second active hang, 6 scapular pull-ups, 4 controlled negatives, 20-second hollow hold.
A high-quality practice session develops grip and strict-pull prerequisites.
Keep feet supported, perform 4 scapular pulls and 2 negatives, and use a bent-knee hold.
8 rounds: 3 minutes hard, then 2 minutes easy; hold hard-round calories within 10 percent.
Long threshold volume tests sustainable power and honest pacing.
Ride 2 minutes moderate and 3 minutes easy each round.
40 minutes: 8 elevated step-back burpees, 12 air squats, 10 glute bridges, 8 dead bugs per side, then walk 60 seconds.
A varied low-skill circuit develops durable full-body stamina.
Use chair squats and reduce each floor movement to 6 reps.
40-minute EMOM: minute 1, 45 single-unders; minute 2, 30 seconds boxer-step practice; minute 3, 25 side hops; minute 4, 30 seconds easy rope; minute 5, rest.
Eight rotations provide high-volume rope practice while managing impact.
Use simulated turns and reduce active targets by one-third.
For time, 12 rounds: 12 alternating dumbbell snatches, 10 front-rack lunges, 8 burpees over the dumbbell; 45-minute cap.
Long unilateral cycling demands measured transitions and consistent mechanics.
Use hang cleans, 8 lunges, and step-over burpees.
10 rounds: 10 kettlebell deadlifts, 8 goblet squats, 6 suitcase rows per side, 20-second suitcase hold per side; rest 60 seconds.
Extended basic strength work develops legs, back, grip, and bracing.
Use a light bell and reduce the rows to 4 per side.
For time: row 1,000 m, 80 air squats, row 1,500 m, 60 sit-ups, row 1,000 m, 40 push-ups; 45-minute cap.
Long rowing segments and simple bodyweight work create a broad endurance test.
Row 600-1,000-600 m and use curl-ups plus elevated push-ups.
Every 4 minutes for 40 minutes, complete 6 deadlifts, 5 hang power cleans, 4 front squats, and 3 push presses at a light load.
Ten repeatable barbell waves reward technical consistency and conservative loading.
Use an empty bar and perform 4, 3, 3, and 2 reps.
40 minutes: 12 box step-ups, 8 incline push-ups, 10 seated knee lifts, 8 box-supported split squats total, then walk 60 seconds.
A stable-box circuit creates long accessible conditioning without jumping.
Use a lower step and reduce all movements to 6 reps.
40-minute EMOM: minute 1, 5 strict or assisted pull-ups; minute 2, 8 floor presses; minute 3, 8 rows per side; minute 4, 8 strict presses; minute 5, rest.
Eight cycles build balanced upper-body strength endurance.
Use feet-assisted pulls and 5 light reps for each dumbbell movement.
Wearing a 10-20 lb vest, complete 12 rounds: 12 air squats, 8 push-ups, and a 100 m brisk shuttle walk; 45-minute cap.
Loaded calisthenics and brisk walking create a durable grinding effort.
Remove the vest, elevate push-ups, and walk 50 m per round.
8 rounds: 4 minutes easy-moderate cycling, then 1 minute very easy.
Forty minutes of controlled cycling builds aerobic durability.
Keep resistance low and ride continuously at a conversational pace.
For time: 250 single-unders and 70 step-ups, then 200 and 60, then 150 and 50, then 100 and 40; 45-minute cap.
Large descending sets challenge coordination and leg endurance over time.
Use line hops, a lower step, and reduce every set by half.
8 rounds: row 2 minutes hard, perform 12 kettlebell swings and 8 goblet squats, then rest for the remainder of 5 minutes.
Eight mixed threshold efforts demand sustainable rowing and crisp kettlebell mechanics.
Row 90 seconds moderately and perform 8 deadlifts plus 6 squats.
20-minute partner AMRAP: Partner A rows 250 m while Partner B completes 10 box step-ups; switch when the row is finished. Continue alternating roles for 20 minutes.
Fast machine work alternates with controlled leg work so both partners stay engaged with limited standing around.
Scale the row to 200 m and use a lower box. Keep each work interval near 60-90 seconds.
With one pair of dumbbells, complete 10 rounds as a team: 10 dumbbell deadlifts, 8 front-rack reverse lunges, 6 push presses. One partner completes a full round while the other rests; alternate rounds.
Short work bouts and forced rest let each athlete push a repeatable pace while sharing one implement.
Use one dumbbell, reduce each movement by 2 reps, or stop at 8 total rounds.
20-minute partner AMRAP: 20 air squats, 16 alternating reverse lunges, 12 push-ups, 8 burpees. Split repetitions between partners however you choose; only one partner works at a time.
Simple bodyweight movements create steady shared work with easy rep partitioning and minimal setup.
Use incline push-ups and step-back burpees. Reduce each movement by 25 percent if rounds stall.
18-minute partner ladder: 2-4-6-8 and so on kettlebell swings plus goblet squats. Partner A completes one rung, then Partner B completes the same rung before both advance.
Alternating complete rungs balances hinge and squat fatigue while creating predictable recovery.
Use kettlebell deadlifts instead of swings or cap the ladder at a repeatable rung and cycle it.
8 rounds as a team: Partner A bikes hard for 45 seconds while Partner B performs controlled burpees; switch roles for 45 seconds, then rest 30 seconds together.
Short synchronized work windows train hard cyclical output while the burpee station keeps both athletes active.
Bike moderately and use step-back burpees. Shorten work intervals to 30 seconds if output falls sharply.
20-minute partner session: 5 pull-ups, 10 push-ups, 15 air squats per round. One partner completes a round while the other rests; alternate full rounds.
Classic bodyweight pulling, pressing and squatting with built-in recovery for consistent round quality.
Use ring rows or jumping pull-ups and incline push-ups. Reduce to 3-6-9 reps as needed.
5 partner rounds: Partner A performs 10 dumbbell Romanian deadlifts and 10 goblet squats while Partner B holds a suitcase carry or static suitcase hold; switch, then rest 45 seconds.
Loaded hinge and squat work combines with trunk-demanding partner holds without requiring two full equipment sets.
Use lighter dumbbells, reduce to 8 reps, or replace the carry with an unloaded side plank.
15 minutes: Partner A works for 45 seconds on fast air squats and mountain climbers while Partner B rests; switch for 45 seconds. Rest 30 seconds together after both partners work.
Simple alternating intervals make pacing obvious and keep the session accessible without equipment.
Use marching mountain climbers and controlled squats. Work 30 seconds per partner if needed.
24-minute partner AMRAP: 300 m row, 12 kettlebell swings, 8 goblet squats. Split work freely, but only one partner works at a time.
Moderate-length shared rounds blend cyclical conditioning with hinge and squat endurance.
Row 200 m, use kettlebell deadlifts, and reduce squats to 6 reps.
15-minute partner EMOM: minute 1 Partner A performs 6 dumbbell hang cleans plus 6 push presses; minute 2 Partner B repeats; minute 3 both rest. Repeat for 5 cycles.
Alternating loaded complexes create high-quality work with substantial recovery and simple pacing.
Use one dumbbell or reduce to 4 cleans and 4 presses. Choose a load that leaves time to recover each minute.
As a team complete 100 box step-ups, 80 dumbbell deadlifts, 60 alternating dumbbell lunges, 40 push-ups and 20 burpees. Split repetitions freely; one partner works at a time.
A longer shared chipper rewards smart rep division and steady transitions instead of early sprinting.
Reduce total reps by 25 percent, use a lower box, and perform incline push-ups or step-back burpees.
12-minute relay: Partner A completes 8 air squats, 6 sit-ups and 4 step-back burpees, then tags Partner B. Alternate complete rounds until time expires.
Very simple movements and short rounds make this an accessible partner workout with natural rest.
Reduce to 6 squats, 4 sit-ups and 2 burpees, or substitute a brisk 20-second march for burpees.
Use the finder well
A useful workout fits the time and equipment you actually have, but it should also support the training effect you need. Conditioning sessions emphasize sustained output, engine sessions build repeatable aerobic work, strength-endurance sessions pair loaded movements with manageable volume, and skill sessions reward movement quality before speed.
The listed time is the working portion. Add enough time to warm up, prepare equipment, rehearse movements, and cool down.
Choose loads and movement variations that preserve the intended pace. Scaling is successful when it keeps the training effect intact.
Random variety is not progress by itself. Save strong matches and repeat them periodically to measure pacing, capacity, and movement quality.
Need a movement standard or a simpler substitute? Search the CrossFit movement database.
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