Written By Introduction: If you’re looking to push your limits and have an intense sweat session, CrossFit-inspired workouts are an excellent choice. These high-intensity workouts combine strength training, cardio, and functional movements to challenge your body and boost your fitness level. Get ready to break a sweat and take your training to the next level with these ten killer CrossFit-inspired workouts.
- “The Fran Challenge”: Complete 21 thrusters (barbell front squat into a shoulder press) followed by 21 pull-ups, then 15 thrusters and 15 pull-ups, and finally 9 thrusters and 9 pull-ups. Aim for a fast time while maintaining proper form.
- “EMOM Madness”: Set an Every Minute on the Minute (EMOM) timer for 10 minutes. Start each minute with 10 kettlebell swings, then use the remaining time to complete as many burpees as possible. Rest for the remainder of the minute before starting the next round.
- “The Cindy AMRAP”: Perform as many rounds as possible (AMRAP) in 20 minutes of 5 pull-ups, 10 push-ups, and 15 air squats. Push yourself to maintain a steady pace throughout the entire duration.
- “Tabata Hell”: Alternate between 20 seconds of maximum effort and 10 seconds of rest for a total of 8 rounds (4 minutes) for each exercise: burpees, mountain climbers, kettlebell swings, and box jumps. Push yourself to go all-out during the work intervals.
- “The Filthy Fifty”: Complete 50 reps of the following exercises in any order: box jumps, jumping pull-ups, kettlebell swings, walking lunges, knees-to-elbows, push presses, back extensions, wall balls, burpees, and double unders. Aim for a consistent pace to finish the entire workout.
- “Death by Wall Balls”: Start with 1 wall ball and increase by 1 rep each minute until you can no longer complete the required number of reps within that minute. Use a challenging weight and height for the wall ball target.
- “The Dumbbell Complex”: Perform 5 rounds of the following exercises without resting between movements: 10 dumbbell thrusters, 10 dumbbell bent over rows, 10 dumbbell push presses, and 10 dumbbell reverse lunges. Use a weight that challenges you but allows for proper form.
- “The Rowing Intervals”: Complete 4 rounds of 500-meter rowing sprints with a 1-minute rest between each round. Push yourself to maintain a fast pace and aim for consistent times throughout.
- “The Double Under Challenge”: Set a timer for 10 minutes and complete as many rounds as possible of 50 double unders (jump rope passes under your feet twice) and 10 hand-release push-ups. Scale the double unders to single unders if needed.
- “The Sprint Finisher”: Finish your workout with a high-intensity sprint session. Perform 10 rounds of a 100-meter sprint followed by a 30-second rest. Push yourself to run at maximum effort during each sprint.
Conclusion: These ten high-intensity, CrossFit-inspired workouts are guaranteed to give you an intense sweat session and take your fitness to new heights. Whether you prefer time-based challenges, AMRAPs, or interval training, these workouts will push your limits and help you achieve your fitness goals. Remember to prioritize safety, listen to your body, and scale the workouts as needed to suit your fitness level. Get ready to break a sweat, challenge yourself, and feel the incredible benefits of these killer CrossFit-inspired workouts.
