10 Brutal CrossFit Workouts

Author

Men's Fitness Staff
July 11, 2025

If you’ve hit a wall with your workouts, it’s time to shock your system. CrossFit is famous for pushing you out of complacency with short, savage workouts that build strength, endurance, and mental toughness fast. They’re brutal for a reason – one’s even called Karen. Whether you’re a CrossFit newbie or a grizzled box veteran, these 10 WODs will keep your training brutal and effective.

1. Baseline Row

Start simple. If rowing is new for you, go for a 1,000m row. Record your time, train for a month, and retest. Seasoned rower? Tackle 5,000m instead. Key technique: legs drive first, then your core, then arms. On recovery, reverse the order: arms, core, then legs. Pull hard, recover slow.

2. 20-Minute AMRAP

  • 10 burpees

  • 20 wall balls (throw high)

  • 250m row

This simple triplet will burn fast and build work capacity like nothing else.

3. 8 Rounds for Time

  • 10 barbell thrusters

  • 8 pull-ups

  • 50 double-unders (or two singles, one double if still learning)

Thrusters and pull-ups build upper body and core strength while double-unders test your coordination and lungs.

brutal crossfit workout

4. 20-Minute EMOM

Alternate every minute:

  • Even minutes: 10 Russian kettlebell swings

  • Odd minutes: 8 back squats

Complete reps quickly to maximise rest before the next round. It’s cruel. You’ll love it.

5. 15-Minute Time Cap

Finish this chipper under time:

  • 400m run

  • 20 wall balls

  • 30 burpees

  • 40 box jumps

  • 400m run

Brutal for the lungs and legs.

6. 20-Minute AMRAP

  • 200m sprint run

  • 8 barbell thrusters

  • 10 toes-to-bar

Short runs keep your heart rate up. Thrusters and toes-to-bar torch your core and shoulders.

7. 6 Rounds for Time

  • 250m row

  • 10 dumbbell snatches per side

  • 10 kettlebell goblet squats

  • 15 v-ups

Full body conditioning and core strength in one savage session.

8. 15-Minute EMOM

  • Minute 1: 5 power cleans

  • Minute 2: 5 overhead press (clean once, press five times)

  • Minute 3: 15 pushups

Rotate through this circuit for the entire 15 minutes. Power cleans build explosiveness, presses build raw shoulder power, and pushups finish you off.

9. 25-Minute AMRAP

  • 10 front squats

  • 10 burpee box jumps

  • 20 weighted sit-ups

Burpee box jumps are as savage as they sound. Finish strong with weighted sit-ups to hammer your core.

10. Karen

End with a CrossFit benchmark that known for being hard to take.

  • 150 wall balls for time (10 kg ball)

Test your lungs, legs, and mental grit in one deceptively simple challenge.

FAQ

What is a CrossFit WOD?A WOD (Workout of the Day) is a high-intensity workout used in CrossFit to build strength, endurance, and conditioning.

Are these WODs suitable for beginners?Some, like Baseline Row, suit beginners, but others are best for intermediate or advanced athletes. Adjust weights and reps as needed.

How often should I do CrossFit WODs?2-4 times per week is ideal if you’re combining with other strength or endurance training.