Foundation Ten
10-minute AMRAP · no equipment
6 air squats, 5 incline or knee push-ups, 8 alternating reverse lunges; repeat steadily.
Scale: use a higher stable push-up surface and 4 repetitions of each movement.
20-Minute WODs: Fast CrossFit & Functional Fitness Workouts
Find 20-minute workouts you can actually finish in the time you have. This collection uses WOD Fever's workout database to surface sessions with a working duration of 20 minutes or less, with options for bodyweight, dumbbells, kettlebells and mixed equipment.
Choose a short CrossFit-style workout now
These three sessions already appear in the WOD Fever library below. They are original WOD Fever workouts, not official CrossFit benchmarks. Choose the working clock and equipment first.
Single Bell Builder
10-minute AMRAP · one dumbbell
6 dumbbell deadlifts, 6 goblet squats, 6 floor presses per side; repeat at an unhurried pace.
Scale: use a lighter dumbbell and 4 repetitions of each movement.
Four-Minute Dumbbell Cycle
20-minute EMOM · one dumbbell or a pair
Minute1: 8 goblet squats. Minute2: 8 Romanian deadlifts. Minute3: 6 floor presses per side. Minute4: rest. Repeat five times.
Scale: 6 squats, 6 deadlifts and 4 presses per side. With one dumbbell, use a two-handed deadlift grip.
Warm up separately. Use a load that your weakest movement can control; lower repetitions when a working minute leaves no rest. Use the beginner four-week plan for progression, or browse all WODs by equipment and level.
How to choose a 20-minute WOD
Treat 20 minutes as the working block, not your entire training window. Leave time to warm up, prepare equipment and rehearse unfamiliar movements. For conditioning, choose movements you can repeat without long breaks. For strength endurance, use loads that keep technique stable as fatigue builds.
Scale before the clock starts
Decide substitutions, loads and repetition changes before beginning. A good scale preserves the intended pace and stimulus rather than simply making every movement easier.
For a short benchmark inside that window, use Fran’s scaling and pacing guide. If you want repeatable conditioning without racing a benchmark, choose from 15 CrossFit cardio workouts by time and equipment.
If you want a session built around your exact time, level and equipment, use the Bodyweight Workout Generator. For movement standards and substitutions, use the CrossFit Movement Finder.
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AMRAP
10 min
Beginner
Foundation Ten
None
10 minutes: 6 air squats, 5 incline or knee push-ups, 8 alternating reverse lunges, then repeat.
See stimulus, scaling, and gear
Intended stimulus
Steady full-body work with breathing controlled enough to keep moving.
Scale it
Use a higher push-up surface and reduce each movement to 4 reps.
EMOM
10 min
Intermediate
Front Rack Clock
Dumbbell
10-minute EMOM, alternating: minute 1, 8 dumbbell front squats; minute 2, 8 dumbbell strict presses.
See stimulus, scaling, and gear
Intended stimulus
Moderate-load strength endurance with at least 15 seconds left each minute.
Scale it
Use one dumbbell held goblet-style and perform 6 presses per arm.
For Time
10 min
Advanced
Bell Sprint Ladder
Kettlebell
For time: 30-24-18-12 kettlebell swings to chest height, with 6 burpees after each set; 10-minute cap.
See stimulus, scaling, and gear
Intended stimulus
A fast posterior-chain and burpee couplet that should finish near the cap.
Scale it
Use a lighter bell, step back on burpees, and perform 24-18-12-6 swings.
Rounds
10 min
Beginner
Core Control Five
None
5 controlled rounds: 20-second front plank, 6 bird dogs per side, 8 glute bridges; rest 20 seconds after each round.
See stimulus, scaling, and gear
Intended stimulus
Low-impact trunk practice focused on position rather than speed.
Scale it
Hold the plank from the knees and perform 4 bird dogs per side.
Chipper
10 min
Intermediate
Rope Reset
Jump rope
For time: 100 single-unders, 30 sit-ups, 20 alternating lunges, 10 push-ups, then 100 single-unders; 10-minute cap.
See stimulus, scaling, and gear
Intended stimulus
A simple mixed-modal chipper with a quick rope finish under fatigue.
Scale it
Perform 60 line hops in place for each 100 single-unders and elevate the push-ups.
Interval
10 min
Advanced
Rower Gears
Rower
10 rounds on the rower: 40 seconds hard, 20 seconds easy; record total meters.
See stimulus, scaling, and gear
Intended stimulus
Repeatable hard efforts that challenge pacing without requiring an all-out start.
Scale it
Use 30 seconds moderate and 30 seconds easy each minute.
AMRAP
10 min
Beginner
Single Bell Builder
Dumbbell
10 minutes: 6 dumbbell deadlifts, 6 goblet squats, 6 floor presses per side.
See stimulus, scaling, and gear
Intended stimulus
Accessible strength practice with a smooth, unhurried cycle time.
Scale it
Use a lighter dumbbell and perform 4 reps of each movement.
EMOM
10 min
Intermediate
Hinge and March
Kettlebell
10-minute EMOM, alternating: minute 1, 10 kettlebell deadlifts; minute 2, 30 seconds fast high-knee marching.
See stimulus, scaling, and gear
Intended stimulus
Hinge strength alternates with simple cyclical conditioning.
Scale it
Perform 8 deadlifts and 20 seconds of marching.
For Time
10 min
Advanced
Barbell Sixes
Barbell
For time, 5 rounds: 6 deadlifts, 6 hang power cleans, 6 front squats at a light technique load; 10-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Unbroken barbell cycling with clean mechanics is the priority.
Scale it
Use an empty bar and reduce to 4 reps of each movement.
Rounds
10 min
Beginner
Step-Up Rhythm
Box
5 rounds: 45 seconds alternating box step-ups, then 45 seconds easy walking and breathing.
See stimulus, scaling, and gear
Intended stimulus
Low-impact aerobic work built around consistent step cadence.
Scale it
Use a lower stable step and work for 30 seconds each round.
Chipper
10 min
Intermediate
Hang and Hollow
Pull-up bar
Complete: 4 sets of 20-second active hangs, 10 scapular pull-ups, and 20-second hollow holds; rest 30 seconds between sets.
See stimulus, scaling, and gear
Intended stimulus
Grip, shoulder, and trunk control accumulate without chasing fatigue.
Scale it
Use feet-assisted hangs, 6 scapular pull-ups, and bent-knee hollow holds.
Interval
10 min
Advanced
Bike Surge Ten
Bike
5 rounds: 60 seconds hard on the bike, 60 seconds very easy; record total calories.
See stimulus, scaling, and gear
Intended stimulus
Long surges create a high but repeatable cardiovascular demand.
Scale it
Ride 40 seconds moderate and 80 seconds easy per round.
AMRAP
10 min
Beginner
Quiet Engine
None
10 minutes: 10 marching knee drives, 8 air squats, 6 alternating step-back lunges, 4 shoulder taps per side.
See stimulus, scaling, and gear
Intended stimulus
Joint-friendly continuous movement builds confidence and general work capacity.
Scale it
Use chair-assisted squats and omit the shoulder taps if wrist loading is uncomfortable.
EMOM
10 min
Intermediate
Rope Minute Mix
Jump rope
10-minute EMOM: 30 single-unders, then use the remaining time for easy breathing and rope reset.
See stimulus, scaling, and gear
Intended stimulus
Consistent rope mechanics matter more than accumulating extra repetitions.
Scale it
Perform 20 line hops or 20 simulated rope turns each minute.
For Time
10 min
Advanced
Dumbbell Dash
Dumbbell
For time, 4 rounds: 10 alternating dumbbell snatches, 8 front-rack reverse lunges, 6 burpees over the dumbbell; 10-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Fast transitions and controlled unilateral loading drive a hard sprint.
Scale it
Use dumbbell hang cleans instead of snatches and step over after each burpee.
Rounds
10 min
Beginner
Goblet Positioning
Kettlebell
4 rounds: 8 goblet squats with a 2-second pause, 8 kettlebell deadlifts, then rest 45 seconds.
See stimulus, scaling, and gear
Intended stimulus
Deliberate tempo reinforces squat depth and hinge position.
Scale it
Use a lighter bell and squat to a stable target.
Chipper
10 min
Intermediate
Row and Brace
Rower
For time: row 250 m, 30 dead bugs, row 250 m, 20 sit-ups, row 250 m; 10-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Short rows broken by trunk work reward quick but composed transitions.
Scale it
Row 150 m each time and replace sit-ups with curl-ups.
Interval
10 min
Advanced
Barbell Pace Line
Barbell
Every 2 minutes for 10 minutes, complete 5 deadlifts, 5 hang power cleans, and 5 push presses at a light load; rest the remainder.
See stimulus, scaling, and gear
Intended stimulus
Five crisp barbell bursts test cycling while preserving technical rest.
Scale it
Use an empty bar and complete 3 reps of each movement.
AMRAP
10 min
Beginner
Box Circuit Ten
Box
10 minutes: 8 box step-ups, 6 incline push-ups on the box, 8 seated knee lifts.
See stimulus, scaling, and gear
Intended stimulus
A stable box supports simple full-body conditioning at a sustainable pace.
Scale it
Use a lower step and perform 4 incline push-ups.
EMOM
10 min
Intermediate
Pull and Press
Pull-up bar
Dumbbell
10-minute EMOM, alternating: minute 1, 5 strict or band-assisted pull-ups; minute 2, 8 dumbbell floor presses.
See stimulus, scaling, and gear
Intended stimulus
Balanced upper-body pulling and pressing with protected recovery time.
Scale it
Perform 5 feet-assisted pull-ups and 6 floor presses.
For Time
10 min
Advanced
Vest Tenacity
Weighted vest
Wearing a 10-20 lb vest, complete 5 rounds: 12 air squats, 8 push-ups, 40 m brisk shuttle walk; 10-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Loaded bodyweight work creates a dense, short conditioning test.
Scale it
Remove the vest, elevate the push-ups, and walk 20 m.
Rounds
10 min
Beginner
Bike Base Blocks
Bike
5 rounds: 75 seconds easy-moderate cycling and 45 seconds relaxed cycling.
See stimulus, scaling, and gear
Intended stimulus
Simple cadence changes introduce pacing without a maximal effort.
Scale it
Keep all 10 minutes at an easy conversational pace.
Chipper
10 min
Intermediate
Bounce and Step
Jump rope
Box
For time: 80 single-unders, 30 alternating box step-ups, 60 single-unders, 20 step-ups, 40 single-unders; 10-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Footwork and rhythm stay central while the legs gradually fatigue.
Scale it
Use line hops and a lower step, reducing each rope set by 20 reps.
Interval
10 min
Advanced
Row-Bell Repeat
Rower
Kettlebell
5 rounds: row 45 seconds hard, perform 8 kettlebell swings to chest height, then rest for the remainder of 2 minutes.
See stimulus, scaling, and gear
Intended stimulus
Powerful rowing and hinging alternate in compact repeatable efforts.
Scale it
Row moderately for 35 seconds and perform 6 kettlebell deadlifts.
AMRAP
15 min
Beginner
Fifteen Flow
None
15 minutes: 8 air squats, 6 incline push-ups, 10 alternating reverse lunges, 20 marching steps.
See stimulus, scaling, and gear
Intended stimulus
Sustainable full-body movement should keep breathing elevated but controlled.
Scale it
Reduce the repetitions to 5, 4, 6, and 12 respectively.
EMOM
15 min
Intermediate
Dumbbell Strength Trio
Dumbbell
15-minute EMOM: minute 1, 8 goblet squats; minute 2, 6 single-arm rows per side; minute 3, 8 floor presses.
See stimulus, scaling, and gear
Intended stimulus
Three basic patterns build moderate-load strength endurance.
Scale it
Use one light dumbbell and perform 6 squats, 4 rows per side, and 6 presses.
For Time
15 min
Advanced
Bell Climb
Kettlebell
For time: 10-12-14-16-18 kettlebell swings to chest height, with 8 goblet squats after each set; 15-minute cap.
See stimulus, scaling, and gear
Intended stimulus
A rising hinge ladder rewards early restraint and efficient sets.
Scale it
Use a lighter bell and stop the ladder after the set of 16.
Rounds
15 min
Beginner
Balance and Brace
None
5 rounds: 6 slow split squats per side, 8 bird dogs per side, 20-second side plank per side; rest 30 seconds.
See stimulus, scaling, and gear
Intended stimulus
Controlled unilateral and trunk work develops movement quality.
Scale it
Hold a support during split squats and plank from the knees.
Chipper
15 min
Intermediate
Rope Core Chipper
Jump rope
For time: 150 single-unders, 40 sit-ups, 100 single-unders, 30 mountain climbers per side, 50 single-unders; 15-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Rope volume and trunk work create steady mixed conditioning.
Scale it
Use 100-70-40 line hops and replace sit-ups with dead bugs.
Interval
15 min
Advanced
Row Threshold Repeats
Rower
5 rounds: row 2 minutes at a hard sustainable pace, then row 1 minute easy.
See stimulus, scaling, and gear
Intended stimulus
Sustained hard rowing challenges pace discipline across equal work bouts.
Scale it
Use 90 seconds moderate and 90 seconds easy.
AMRAP
15 min
Beginner
Dumbbell Daily Dozen
Dumbbell
15 minutes: 8 dumbbell deadlifts, 6 goblet squats, 6 supported rows per side, 8 glute bridges.
See stimulus, scaling, and gear
Intended stimulus
Basic strength patterns accumulate at an approachable pace.
Scale it
Use a lighter dumbbell and perform 5 of each loaded movement.
EMOM
15 min
Intermediate
Bell Every Three
Kettlebell
15-minute EMOM: minute 1, 10 kettlebell swings; minute 2, 8 goblet reverse lunges total; minute 3, 30 seconds fast marching.
See stimulus, scaling, and gear
Intended stimulus
A hinge, unilateral leg, and aerobic rotation keeps output balanced.
Scale it
Replace swings with 8 deadlifts and perform 6 lunges.
For Time
15 min
Advanced
Barbell Density Fifteen
Barbell
For time, 6 rounds: 5 deadlifts, 4 hang power cleans, 3 front squats at a moderate technique load; 15-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Small barbell sets allow steady strength-speed work without grinding.
Scale it
Use an empty bar and perform 4 deadlifts, 3 cleans, and 2 squats.
Rounds
15 min
Beginner
Box Aerobic Steps
Box
5 rounds: 2 minutes alternating box step-ups, then 1 minute easy walking.
See stimulus, scaling, and gear
Intended stimulus
Long, low-impact intervals build a repeatable aerobic rhythm.
Scale it
Use a lower step and alternate 90 seconds of work with 90 seconds easy.
Chipper
15 min
Intermediate
Pull-Up Skill Stack
Pull-up bar
Complete 5 rounds, resting 45 seconds between: 20-second active hang, 8 scapular pull-ups, 5 controlled negative pull-ups.
See stimulus, scaling, and gear
Intended stimulus
Layered pulling drills build grip and strict-pull strength.
Scale it
Keep feet supported and perform 5 scapular pulls plus 3 slow negatives.
Interval
15 min
Advanced
Bike Power Fives
Bike
5 rounds: 30 seconds very hard, 90 seconds easy, 30 seconds hard, 30 seconds easy.
See stimulus, scaling, and gear
Intended stimulus
Two surges per round train power recovery without a single exhaustive sprint.
Scale it
Keep the 15-minute clock: use moderate efforts for both 30-second surges and easy cycling for the 90- and 30-second recoveries. Reduce resistance or pace further as needed.
AMRAP
15 min
Beginner
Crawl and Squat
None
15 minutes: 8 air squats, 10 m bear crawl or elevated bear march, 8 alternating lunges, 20-second plank.
See stimulus, scaling, and gear
Intended stimulus
Ground movement and leg work create broad, equipment-free capacity.
Scale it
Use a standing cross-crawl and plank from the knees.
EMOM
15 min
Intermediate
Rope Cadence Practice
Jump rope
15-minute EMOM: minute 1, 35 single-unders; minute 2, 20 seconds side-to-side line hops; minute 3, 30 seconds easy rope practice.
See stimulus, scaling, and gear
Intended stimulus
Varied footwork develops relaxed rope rhythm under mild fatigue.
Scale it
Use simulated rope turns and reduce each working period by 10 seconds.
For Time
15 min
Advanced
Dumbbell Fast Fifteen
Dumbbell
For time, 5 rounds: 12 alternating dumbbell snatches, 10 goblet squats, 8 hand-release push-ups; 15-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Moderate dumbbell cycling and push-ups create a sustained fast effort.
Scale it
Use hang cleans, 8 squats, and elevated push-ups.
Rounds
15 min
Beginner
Kettlebell Control Circuit
Kettlebell
5 rounds: 8 kettlebell deadlifts, 6 goblet squats, 6 suitcase marches per side; rest 45 seconds.
See stimulus, scaling, and gear
Intended stimulus
Slow loaded basics reinforce bracing and lower-body strength.
Scale it
Use a light bell and shorten the march to 4 steps per side.
Chipper
15 min
Intermediate
Rowing Pyramid
Rower
Row 200-300-400-300-200 m, completing 10 controlled sit-ups after each segment; 15-minute cap.
See stimulus, scaling, and gear
Intended stimulus
A compact distance pyramid tests transitions and pace consistency.
Scale it
Row 150-200-300-200-150 m and use dead bugs.
Interval
15 min
Advanced
Push-Press Pulse
Barbell
Every 90 seconds for 15 minutes, complete 5 barbell push presses and 5 front squats at a light load; rest the remainder.
See stimulus, scaling, and gear
Intended stimulus
Ten short barbell efforts create muscular conditioning with frequent rest.
Scale it
Use an empty bar and perform 3 reps of each movement.
AMRAP
15 min
Beginner
Box and Floor
Box
15 minutes: 10 alternating step-ups, 6 incline push-ups, 8 seated knee raises, 20 seconds easy walking.
See stimulus, scaling, and gear
Intended stimulus
A supported circuit offers continuous work without jumping.
Scale it
Use a lower step and reduce each movement to 6, 4, and 6 reps.
EMOM
15 min
Intermediate
Upper Body Rotation
Pull-up bar
Dumbbell
15-minute EMOM: minute 1, 5 strict or assisted pull-ups; minute 2, 8 dumbbell strict presses; minute 3, 8 dumbbell rows per side.
See stimulus, scaling, and gear
Intended stimulus
Pulling and pressing volume builds evenly across three stations.
Scale it
Use feet-assisted pull-ups and 5 light reps for each dumbbell movement.
For Time
15 min
Advanced
Vest Shuttle Ladder
Weighted vest
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.
See stimulus, scaling, and gear
Intended stimulus
Descending loaded calisthenics reward steady movement and clean positions.
Scale it
Remove the vest, elevate push-ups, and halve each shuttle distance.
Rounds
15 min
Beginner
Bike Conversation Blocks
Bike
5 rounds: 2 minutes easy-moderate cycling, then 1 minute very easy.
See stimulus, scaling, and gear
Intended stimulus
Repeatable aerobic blocks develop cadence awareness.
Scale it
Ride all 15 minutes at an easy pace and lower resistance as needed.
Chipper
15 min
Intermediate
Step and Skip Ladder
Jump rope
Box
For time: 120 single-unders, 40 box step-ups, 90 single-unders, 30 step-ups, 60 single-unders, 20 step-ups; 15-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Coordination and leg stamina accumulate through descending sets.
Scale it
Use line hops, a lower step, and sets of 80-60-40 hops.
Interval
15 min
Advanced
Bell-Row Waves
Rower
Kettlebell
5 rounds: row 60 seconds hard, perform 10 kettlebell swings to chest height, then rest for the remainder of 3 minutes.
See stimulus, scaling, and gear
Intended stimulus
Longer recovery supports powerful mixed-modal efforts across five waves.
Scale it
Row 45 seconds moderately and perform 8 kettlebell deadlifts.
AMRAP
20 min
Beginner
Twenty-Minute Base
None
20 minutes: 10 air squats, 8 incline push-ups, 12 alternating reverse lunges, 30 seconds brisk marching.
See stimulus, scaling, and gear
Intended stimulus
Simple bodyweight movements build sustainable full-body capacity.
Scale it
Use chair squats, a higher push-up surface, and 8 lunges total.
EMOM
20 min
Intermediate
Four-Minute Dumbbell Cycle
Dumbbell
20-minute EMOM: minute 1, 8 goblet squats; minute 2, 8 Romanian deadlifts; minute 3, 6 floor presses per side; minute 4, rest.
See stimulus, scaling, and gear
Intended stimulus
Moderate strength volume accumulates while the planned rest protects quality.
Scale it
Perform 6, 6, and 4 reps with a lighter dumbbell.
For Time
20 min
Advanced
Kettlebell Mileposts
Kettlebell
For time, 8 rounds: 12 kettlebell swings to chest height, 8 goblet squats, 6 burpees; 20-minute cap.
See stimulus, scaling, and gear
Intended stimulus
A repeatable triplet tests hinge endurance and disciplined transitions.
Scale it
Use 8 deadlifts, 6 squats, and 4 step-back burpees.
Rounds
20 min
Beginner
Mobility Strength Rounds
None
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.
See stimulus, scaling, and gear
Intended stimulus
Unhurried movement builds control through legs, hips, shoulders, and trunk.
Scale it
Use chair-supported squats and side planks from the knees.
Chipper
20 min
Intermediate
Rope and Trunk Trail
Jump rope
For time: 200 single-unders, 50 sit-ups, 150 single-unders, 40 alternating lunges, 100 single-unders, 30 push-ups; 20-minute cap.
See stimulus, scaling, and gear
Intended stimulus
A long rope-and-bodyweight sequence rewards relaxed pacing.
Scale it
Use line hops, curl-ups, elevated push-ups, and 120-90-60 hops.
Interval
20 min
Advanced
Rowing Four Hundreds
Rower
5 rounds: row 400 m at a hard sustainable pace, then rest until the next 4-minute mark.
See stimulus, scaling, and gear
Intended stimulus
Equal-start intervals make pace decay visible and demand restraint.
Scale it
Row 250 m each round and keep at least 60 seconds of rest.
AMRAP
20 min
Beginner
Dumbbell Movement Bank
Dumbbell
20 minutes: 8 dumbbell deadlifts, 6 goblet squats, 6 supported rows per side, 6 floor presses per side.
See stimulus, scaling, and gear
Intended stimulus
Foundational loaded patterns accumulate without rushed repetitions.
Scale it
Use a lighter dumbbell and perform 5 reps of each movement.
EMOM
20 min
Intermediate
Kettlebell Rotation
Kettlebell
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.
See stimulus, scaling, and gear
Intended stimulus
Four distinct minutes spread fatigue and keep the session moving.
Scale it
Replace swings with 10 deadlifts and reduce the lunges to 6.
For Time
20 min
Advanced
Barbell Stepdown
Barbell
For time: 10-8-6-4-2 deadlifts, hang power cleans, front squats, and push presses at a light load; 20-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Descending barbell volume tests crisp cycling across four movement patterns.
Scale it
Use an empty bar and perform 8-6-4-2 of each movement.
Rounds
20 min
Beginner
Step-Up Endurance
Box
5 rounds: 3 minutes steady alternating box step-ups, then 1 minute easy walking.
See stimulus, scaling, and gear
Intended stimulus
Long work blocks build leg stamina at a controllable intensity.
Scale it
Use a lower step and work for 2 minutes followed by 2 minutes easy.
Chipper
20 min
Intermediate
Strict Pull Builder
Pull-up bar
Complete 6 rounds, resting 60 seconds between: 20-second active hang, 6 scapular pull-ups, 4 slow negative pull-ups, 20-second hollow hold.
See stimulus, scaling, and gear
Intended stimulus
Quality pulling positions build grip, scapular control, and strict strength.
Scale it
Keep feet supported and perform 4 scapular pulls plus 2 negatives.
Interval
20 min
Advanced
Bike Two-One
Bike
6 rounds: 2 minutes hard, 1 minute easy, then finish with 2 minutes easy cycling.
See stimulus, scaling, and gear
Intended stimulus
Hard aerobic repeats expose pacing errors while allowing partial recovery.
Scale it
Use 90 seconds moderate and 90 seconds easy for the first six rounds.
AMRAP
20 min
Beginner
Bodyweight Loop
None
20 minutes: 8 step-back burpees, 12 air squats, 10 glute bridges, 6 shoulder taps per side.
See stimulus, scaling, and gear
Intended stimulus
A broad bodyweight loop challenges stamina without complex skills.
Scale it
Use elevated burpees, chair squats, and 4 shoulder taps per side.
EMOM
20 min
Intermediate
Rope Skill Rotation
Jump rope
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.
See stimulus, scaling, and gear
Intended stimulus
Frequent low-volume practice builds rhythm while preserving the calves.
Scale it
Use simulated rope turns and reduce each work target by one-third.
For Time
20 min
Advanced
Dumbbell Twenty Test
Dumbbell
For time, 6 rounds: 14 alternating dumbbell snatches, 10 front-rack lunges, 8 burpees over the dumbbell; 20-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Unilateral cycling and burpees create a demanding sustained effort.
Scale it
Use hang cleans, 8 lunges, and step-over burpees.
Rounds
20 min
Beginner
Bell Basics Five
Kettlebell
5 rounds: 10 kettlebell deadlifts, 8 goblet squats, 6 suitcase rows per side, then rest 60 seconds.
See stimulus, scaling, and gear
Intended stimulus
A full-body kettlebell circuit emphasizes posture and repeatable sets.
Scale it
Use a light bell and perform 6 deadlifts, 6 squats, and 4 rows.
Chipper
20 min
Intermediate
Long Row Chipper
Rower
For time: row 500 m, 40 sit-ups, row 750 m, 30 air squats, row 500 m, 20 push-ups; 20-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Rowing volume anchors a straightforward full-body endurance test.
Scale it
Row 300-500-300 m and use curl-ups plus elevated push-ups.
Interval
20 min
Advanced
Barbell Technique Waves
Barbell
Every 2 minutes for 20 minutes, complete 4 hang power cleans, 4 front squats, and 4 push presses at a light technique load.
See stimulus, scaling, and gear
Intended stimulus
Ten compact waves challenge cycling consistency without using maximal weight.
Scale it
Use an empty bar and perform 3 reps of each movement.
AMRAP
20 min
Beginner
Box Support Circuit
Box
20 minutes: 10 box step-ups, 8 incline push-ups, 10 seated knee lifts, 8 box-supported split squats total.
See stimulus, scaling, and gear
Intended stimulus
A single stable box supports continuous accessible conditioning.
Scale it
Use a lower box and reduce each movement to 6 reps.
EMOM
20 min
Intermediate
Pull-Press Four
Pull-up bar
Dumbbell
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.
See stimulus, scaling, and gear
Intended stimulus
A planned rest minute keeps balanced upper-body work technically sound.
Scale it
Use feet-assisted pulls and 5 light reps for presses and rows.
For Time
20 min
Advanced
Vest Bodyweight Descent
Weighted vest
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.
See stimulus, scaling, and gear
Intended stimulus
Loaded leg volume descends while upper-body and shuttle work stay constant.
Scale it
Remove the vest, elevate push-ups, and walk 30 m per round.
Rounds
20 min
Beginner
Bike Endurance Quarters
Bike
5 rounds: 3 minutes easy-moderate cycling, then 1 minute very easy.
See stimulus, scaling, and gear
Intended stimulus
Even aerobic quarters train sustainable cadence and breathing.
Scale it
Keep resistance low and ride all 20 minutes conversationally.
Chipper
20 min
Intermediate
Rope-Box Cascade
Jump rope
Box
For time: 150 single-unders and 50 step-ups, then 120 and 40, then 90 and 30; 20-minute cap.
See stimulus, scaling, and gear
Intended stimulus
Descending rope and step volume challenges coordination under leg fatigue.
Scale it
Use line hops, a lower step, and sets of 100/70/40 plus 30/20/10 step-ups.
Interval
20 min
Advanced
Row Bell Fours
Rower
Kettlebell
5 rounds: row 90 seconds hard, perform 12 kettlebell swings and 8 goblet squats, then rest for the remainder of 4 minutes.
See stimulus, scaling, and gear
Intended stimulus
Long mixed efforts demand powerful output followed by deliberate recovery.
Scale it
Row 60 seconds moderately and perform 8 deadlifts plus 6 squats.
AMRAP
20 min
Intermediate
Partner Engine Relay
Rower
Box
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.
See stimulus, scaling, and gear
Intended stimulus
Fast machine work alternates with controlled leg work so both partners stay engaged with limited standing around.
Scale it
Scale the row to 200 m and use a lower box. Keep each work interval near 60-90 seconds.
For Time
20 min
Intermediate
You-Go-I-Go Dumbbell Chipper
Dumbbell
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.
See stimulus, scaling, and gear
Intended stimulus
Short work bouts and forced rest let each athlete push a repeatable pace while sharing one implement.
Scale it
Use one dumbbell, reduce each movement by 2 reps, or stop at 8 total rounds.
AMRAP
20 min
Beginner
Partner Bodyweight 20
None
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.
See stimulus, scaling, and gear
Intended stimulus
Simple bodyweight movements create steady shared work with easy rep partitioning and minimal setup.
Scale it
Use incline push-ups and step-back burpees. Reduce each movement by 25 percent if rounds stall.
Ladder
18 min
Intermediate
Kettlebell Partner Ladder
Kettlebell
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.
See stimulus, scaling, and gear
Intended stimulus
Alternating complete rungs balances hinge and squat fatigue while creating predictable recovery.
Scale it
Use kettlebell deadlifts instead of swings or cap the ladder at a repeatable rung and cycle it.
Interval
16 min
Advanced
Partner Bike and Burpee Switch
Bike
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.
See stimulus, scaling, and gear
Intended stimulus
Short synchronized work windows train hard cyclical output while the burpee station keeps both athletes active.
Scale it
Bike moderately and use step-back burpees. Shorten work intervals to 30 seconds if output falls sharply.
Rounds
20 min
Intermediate
Partner Pull and Squat
Pull-up bar
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.
See stimulus, scaling, and gear
Intended stimulus
Classic bodyweight pulling, pressing and squatting with built-in recovery for consistent round quality.
Scale it
Use ring rows or jumping pull-ups and incline push-ups. Reduce to 3-6-9 reps as needed.
Interval
15 min
Beginner
Partner Sprint Relay
None
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.
See stimulus, scaling, and gear
Intended stimulus
Simple alternating intervals make pacing obvious and keep the session accessible without equipment.
Scale it
Use marching mountain climbers and controlled squats. Work 30 seconds per partner if needed.
EMOM
15 min
Advanced
Partner Dumbbell Complex
Dumbbell
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.
See stimulus, scaling, and gear
Intended stimulus
Alternating loaded complexes create high-quality work with substantial recovery and simple pacing.
Scale it
Use one dumbbell or reduce to 4 cleans and 4 presses. Choose a load that leaves time to recover each minute.
Rounds
12 min
Beginner
Partner No-Equipment Relay
None
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.
See stimulus, scaling, and gear
Intended stimulus
Very simple movements and short rounds make this an accessible partner workout with natural rest.
Scale it
Reduce to 6 squats, 4 sit-ups and 2 burpees, or substitute a brisk 20-second march for burpees.
Use the finder well
Choose a workout by stimulus-not novelty
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.
Pick a realistic duration
The listed time is the working portion. Add enough time to warm up, prepare equipment, rehearse movements, and cool down.
Scale before you start
Choose loads and movement variations that preserve the intended pace. Scaling is successful when it keeps the training effect intact.
Repeat useful workouts
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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