This CrossFit Workout Is One of the Most Intense 40-Minute Workouts You'll Ever Do
If you want an intense total-body workout, you've found it. This workout involves some fierce moves that will not only make your heart race and your breath huff and puff, but your muscles will also be pushed to the max. Doesn't that sound awesome?
CrossFit coach and competitor Dani Horan of Champlain Valley CrossFit said you should be focusing on pushing yourself hard during the three strengthening moves, then push yourself moderately on the cardio section, using it as active recovery.
You have a 20-second rest after each of the four exercises to look forward to, so let that motivate you to move with power. Just pace yourself and choose a kettlebell and medicine ball weight that allows you to do these exercises unbroken (without stopping). You're going to feel amazing after the 40 minutes are up!
40-Minute CrossFit Workout
Equipment needed: Cardio machine (or a jump rope or your own body), a kettlebell, a soft medicine ball, and a sturdy box or bench.
Directions: Complete eight rounds of the below five-minute workout.
100 seconds of cardio (row, bike, jump rope, burpees), 20 seconds of rest
40 seconds of kettlebell swings, 20 seconds of rest
40 seconds of wall balls, 20 seconds of rest
40 seconds of box jumps, 20 seconds of rest
Modifications: If you can't raise the kettlebell all the way overhead because of an injury or mobility issues, just raise it to shoulder level. If wall balls are too challenging, hold onto the ball for the entire 40 seconds, and just raise it overhead instead of throwing it (similar to thrusters). As for the box jumps, do steps-ups for a lower-intensity option.
Keep reading for details on how to do each move.
- Stand with your feet wider than hip-width apart, toes slightly pointing out. Squat down, and pick up a kettlebell with both hands. Allow it to hang between your legs.
- With a flat back and your core engaged, inhale to bend your knees and push your butt back. Your weight should be back in your heels so your knees are in line with your toes.
- Keep your abs strong and arms straight. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell overhead. If you have mobility issues in the shoulders or lower back or an injury, do a Russian kettlebell swing instead, where the bell only raises to shoulder height.
- Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
- This counts as one rep. Perform as many kettlebell swings as you can in 40 seconds. Rest for 20.
- Stand in front of a wall holding your medicine ball with both hands in front of your chest.
- Squat down low with your hips below your knees. As you straighten your legs, throw the ball up to a specific spot on the wall or a target, about eight to 10 feet from the floor. You want to use the power of your lower body to propel the ball up, coming onto the balls of your feet.
- Keep your arms extended, ready to catch the ball after it bounces off the wall. This counts as one rep.
- Complete as many wall balls as you can in 40 seconds, then take a 20-second rest.
- Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall.
- Bend your knees and swing your arms back.
- Jump onto the top of the box with both feet, swinging your arms forward to give you a little momentum.
- Step one foot at a time back to the floor, or jump down softly with both feet.
- This counts as one rep.
- Do as many box jumps as you can for 40 seconds, followed by a 20-second rest.