Strength Timers

A 5-minute warm-up designed for push day, bench press, overhead press, or any upper body training session. Progresses from small arm circles to large ones, adds shoulder rolls, then moves into band pull-aparts and wall push-ups to activate the pushing muscles at low intensity. Scapular push-ups specifically wake up your serratus anterior — a muscle critical for shoulder health during pressing movements. Arm swings and wrist circles round it out. The whole sequence takes your shoulders through their full range of motion and activates the stabilizers that protect your joints under load. Five minutes that can prevent months of shoulder problems.

A core workout you can do without ever touching the floor — perfect for the office, a small space, or anyone who can't get down on the ground. Standing crunches, standing bicycles, standing oblique crunches, wood chops, high knee pulls, and standing leg raises. All movements are performed upright, using gravity and body mechanics to challenge your core. Two complete circuits with brief rest between exercises. Ten minutes, beginner-friendly, and surprisingly effective — standing core work requires more balance and coordination than floor exercises, which activates additional stabilizer muscles. The no-floor constraint makes this the most accessible core workout in the library.

A circuit-style ab workout targeting the muscles visible in a six-pack. Three rounds of crunches, leg raises, bicycles, planks, and V-ups — rep-based exercises with tap-to-advance format so you control the tempo. The combination of flexion exercises (crunches, V-ups), anti-extension (plank), and rotation (bicycles) ensures all visible abdominal muscles are trained. Rest between rounds allows partial recovery so you can maintain form. Twelve minutes total. Intermediate difficulty — V-ups in particular require both core strength and hip flexor flexibility. Consistency matters more than intensity for visible abs — do this 3 times per week alongside a sensible diet.

Dynamic warm-up designed for soccer players covering the multi-directional movement demands of the sport. Light jog to raise core temperature, then high knees and butt kicks for stride preparation, hip openers for kicking range of motion, lateral shuffles and karaoke for defensive agility, lunges for hip flexor activation, leg swings for dynamic flexibility, sprint build-ups for acceleration preparation, and dynamic stretches to finish. Ten minutes covering forward, backward, and lateral movement planes. Use before matches, training sessions, or any football activity. The sequence mirrors the FIFA 11+ warm-up principles adapted into a guided timer format.

A full-body resistance band workout that proves bands are a legitimate training tool, not just a warm-up accessory. Three rounds of banded squats, pull-aparts, rows, presses, and lateral walks — covering every major movement pattern. The unique property of bands — increasing resistance through the range of motion — creates a different stimulus than free weights and is actually superior for certain goals like joint-friendly training and muscle activation. Twenty minutes including warm-up and cool-down. Beginner-friendly and completely portable — you can do this workout anywhere with a single set of resistance bands. Perfect for travel, home training, or rehabilitation.

A structured pull-up workout that builds upper body pulling strength through varied grips and formats. Five sets alternating between pull-ups and chin-ups — 5 reps each with 60-second rest periods — plus a max-effort dead hang at the end. All reps are tap-to-advance so you control your tempo and can rest mid-set if needed. The alternation between overhand (pull-ups) and underhand (chin-ups) distributes fatigue across different muscle groups: pull-ups emphasize lats and forearms while chin-ups add more bicep involvement. The dead hang at the end builds grip strength and decompresses your spine. About 15 minutes total.

A targeted cool-down for after heavy leg training — squats, deadlifts, leg press, or any lower body strength work. Walking to lower your heart rate, then deep stretches for every muscle you just trained: quads, hamstrings, hip flexors, glutes, and calves. Pigeon stretch for your deep hip rotators. Child's pose to decompress your spine after heavy loading. Each stretch is held longer than a typical cool-down because heavy resistance training creates significant muscle tension that needs more time to release. Ten minutes that will noticeably reduce your DOMS (delayed onset muscle soreness) over the next 48 hours.

A plank-focused workout that cycles through every major plank variation in 10 minutes. Eight rounds alternating between standard plank, side plank right, side plank left, and plank shoulder taps — 30 seconds each with 15-second rest periods. Planks are the foundation of core training because they develop the isometric strength and stability your core needs for every other exercise. The variations ensure you train anti-extension, anti-lateral flexion, and anti-rotation — the three primary functions of your core. Beginner-friendly since all variations can be modified from the knees. Do this 3-4 times per week to build a rock-solid core.

The legendary Murph workout — a CrossFit Hero WOD honoring Lt. Michael Murphy. One mile run, then 100 pull-ups, 200 push-ups, and 300 air squats, then another mile run. This timer breaks the middle portion into 20 manageable rounds of 5 pull-ups, 10 push-ups, and 15 squats — the partition strategy most athletes use. All reps are tap-to-advance so you work at your own pace. The mile runs are open timers. This is an advanced workout that tests every aspect of fitness: endurance, strength, mental toughness, and the ability to push through fatigue. Traditionally performed on Memorial Day wearing a 20-pound vest, but perfectly brutal without one.

A 10-minute workout dedicated entirely to plank variations that build core stability from every angle. Standard plank, side planks, plank up-downs, shoulder taps, reverse plank, plank jacks, knee-to-elbow, and forearm plank. Each variation targets a different aspect of core function: anti-extension, anti-lateral flexion, anti-rotation, and dynamic stability. The variety prevents the boredom of holding a single plank for minutes at a time while delivering superior training stimulus. Beginner-friendly since every variation can be modified from the knees. The 15-second rest between groups gives you just enough recovery to reset your form.

Prepare your lower body for a heavy leg session with this targeted 5-minute warm-up. Bodyweight squats to groove the pattern, leg swings in both directions to open your hips, walking lunges to activate your glutes, hip circles to lubricate the joint, calf raises to wake up your lower legs, and a deep squat hold to test your bottom position. Every exercise directly relates to movements you'll perform during your leg workout. Doing this before squats, deadlifts, or leg press reduces injury risk and improves performance by increasing blood flow to the working muscles and rehearsing the movement patterns at low intensity.

Ten minutes of kettlebell swings in an EMOM format: 15 swings every minute on the minute for 10 rounds. That's 150 total swings — a serious posterior chain and cardiovascular workout from a single exercise. The EMOM structure forces consistent pacing: swing too slowly and you eat into your rest time, swing too fast and form breaks down. The swing is often called the king of kettlebell exercises because it trains hip extension power, grip strength, cardiovascular endurance, and posterior chain development simultaneously. All reps are tap-to-advance. Intermediate difficulty — you should have solid swing technique before doing 150 reps.

A 20-minute kettlebell circuit that delivers a full-body workout with a single piece of equipment. Four rounds of swings, goblet squats, clean and press, and rows — 45 seconds each with 60 seconds of rest between rounds. Kettlebell training develops a unique combination of strength, power, and cardiovascular fitness because the ballistic movements demand coordination and explosiveness. The swing alone activates your entire posterior chain while elevating your heart rate to HIIT levels. Includes warm-up and cool-down. Intermediate difficulty — you should be comfortable with the kettlebell swing and basic movement patterns before attempting this circuit.

Fight Gone Bad is a classic CrossFit workout: three rounds of five exercises, each performed for 1 minute at maximum intensity with reps counted. Wall balls, sumo deadlift high pulls, box jumps, push press, and rowing for calories — 1 minute each station with 1 minute rest between rounds. Every exercise uses the rep-based tap format so you track your total score. The workout was named by UFC fighter BJ Penn who said it was like a bad fight — constant intensity with no single movement dominating. Seventeen minutes total. Advanced difficulty requiring familiarity with all five movements and the conditioning to sustain near-maximal effort across three rounds.

The Filthy Fifty: 50 reps each of 10 different exercises, performed for time. Box jumps, jumping pull-ups, kettlebell swings, walking lunges, knees to elbows, push press, back extensions, wall balls, burpees, and double unders — 500 total reps. Every exercise uses the rep-based tap format. This is a test of sustained work capacity across varied movement patterns. There's no hiding from weaknesses in the Filthy Fifty — it exposes every gap in your fitness. Advanced difficulty and typically takes 20-35 minutes depending on fitness level. One of the most comprehensive CrossFit benchmark workouts available.

A dumbbell-focused EMOM workout: 15 minutes of alternating between thrusters, rows, and lunges. Each minute, complete the prescribed reps and rest for the remainder. The three-exercise rotation means each movement gets a full 2 minutes of recovery between efforts, allowing you to maintain heavy loads and good form throughout. Dumbbell thrusters combine a squat with an overhead press for maximum efficiency. Rows build pulling strength. Lunges develop single-leg stability and strength. Fifteen minutes may sound short, but the EMOM format creates urgency every single minute. Intermediate difficulty requiring familiarity with all three dumbbell movements.

A CrossFit-style warm-up that prepares you for the varied functional movements of a typical WOD. Starts with 2 minutes of rowing or jump rope to raise your heart rate, then moves through PVC pass-throughs for shoulder mobility, air squats and push-ups for movement rehearsal, sit-ups and good mornings for midline activation, lunges and inchworms for hip mobility, and ring rows or pull-up hangs for pulling preparation. Ten minutes covering all major movement patterns — squatting, pressing, pulling, and hinging. This warm-up works before any CrossFit workout because it addresses the full spectrum of functional movements.

The CrossFit Baseline workout is designed as an introductory benchmark: 500-meter row, 40 air squats, 30 sit-ups, 20 push-ups, and 10 pull-ups — all for time. The descending rep scheme makes it approachable for beginners while still providing a meaningful challenge. Every movement is basic and bodyweight (except the row, which is open-timed). This is the workout to establish your starting fitness level. Record your time and repeat it every 4-8 weeks to track progress. The combination of cardio (row), lower body (squats), core (sit-ups), pushing (push-ups), and pulling (pull-ups) gives a complete fitness snapshot in under 10 minutes.

Chelsea takes the same movements as Cindy — 5 pull-ups, 10 push-ups, 15 air squats — but structures them as an EMOM over 30 minutes. Every minute on the minute, you complete all 30 reps and rest for the remainder. This changes the challenge completely: instead of pacing yourself freely, you're racing the clock every 60 seconds for 30 straight rounds. If you can't complete the reps within the minute, you're done. It's a test of sustainable speed and muscular endurance. Intermediate difficulty — you should be able to complete all three movements unbroken in under 40 seconds to have enough rest to survive all 30 rounds.

A 20-minute bodyweight leg workout that requires no equipment and builds serious lower body strength and endurance. Three rounds of squats, lunges, glute bridges, wall sits, and calf raises with rest between rounds. The combination of dynamic movements (squats, lunges), isometric holds (wall sit), and isolation work (glute bridges, calf raises) creates a comprehensive lower body session that targets quads, hamstrings, glutes, and calves. Includes warm-up and cool-down. Intermediate difficulty — the wall sits in particular become brutally challenging by round three. Great for home training, travel workouts, or as a complement to your regular gym routine.

A basketball-specific warm-up that prepares you for the cutting, jumping, sprinting, and lateral movement demands of the game. Starts with a light jog, then builds through high knees, butt kicks, karaoke runs for hip mobility and coordination, leg swings, lunges with rotation for thoracic mobility, lateral shuffles for defensive stance preparation, jump squats for explosive power activation, backpedaling for transition defense, and sprint build-ups to top speed. Ten minutes that cover every movement pattern basketball requires. Use this before games, practices, or pickup sessions.

Annie is a descending rep scheme CrossFit workout: 50-40-30-20-10 reps of double unders and sit-ups. Simple in design, brutal in execution. The high rep counts at the start test your muscular endurance while the descending pattern provides psychological relief as you progress. All reps are tap-to-advance. Double unders can be substituted with single-unders at double the count if needed. Typically completed in 8-15 minutes by intermediate athletes. One of the shorter named WODs but the combination of high-skill cardio (double unders) with core fatigue (sit-ups) makes it surprisingly challenging.

An advanced core workout for athletes who have outgrown basic crunches and planks. Four rounds of hollow body holds, V-ups, dragon flags, ab wheel rollouts, L-sit holds, and toes-to-bar — movements that demand serious core strength and body control. All rep-based exercises use tap-to-advance. The exercise selection comes from gymnastics training where core strength is the foundation of every skill. Dragon flags and L-sits in particular require elite-level abdominal strength. Twenty minutes with 60-second rest between rounds. Only attempt this if you can hold a solid plank for 60 seconds and complete 15 unbroken V-ups. This is the final boss of core workouts.

A 30-minute calisthenics workout for advanced bodyweight athletes. Four rounds of pull-ups, dips, pistol squats, L-sit holds, and push-ups with 90-second rest between rounds. All rep-based exercises use tap-to-advance format. This is gymnastics-style strength training — the movements require not just strength but balance, coordination, and body control. Pistol squats test single-leg strength and mobility. L-sits demand hip flexor and core strength. The combination creates a workout that builds impressive functional strength without any equipment beyond a pull-up bar and dip station. Advanced difficulty — each movement has significant prerequisites.

A comprehensive 30-minute dumbbell workout that hits every major muscle group in four efficient rounds. Goblet squats, dumbbell press, dumbbell rows, dumbbell lunges, and dumbbell curls — 45 seconds each with 60 seconds of rest between rounds. The exercise selection covers squatting, pressing, pulling, hinging, and arm work, making this a true full-body session. You only need one pair of dumbbells. Includes warm-up and cool-down. Intermediate difficulty — choose a weight that challenges you at 45 seconds but allows you to maintain form. This is the home gym workout that proves you don't need a full commercial setup to build real strength.

A complete 20-minute bodyweight workout requiring absolutely zero equipment. Three rounds of push-ups, squats, plank, and lunges — 45 seconds each with 30 seconds of rest between exercises. The four movements cover pushing, squatting, core stability, and single-leg work, giving you a balanced full-body session. Includes warm-up and cool-down. This is the workout for hotel rooms, tiny apartments, outdoor parks, or anywhere you want to train without gear. Beginner-friendly movements at a manageable pace, but three rounds of 45-second work periods will challenge anyone who maintains proper form throughout. The foundation workout for bodyweight training.

A focused 15-minute core circuit that goes beyond basic crunches to build real functional core strength. Three rounds of plank, bicycle crunches, leg raises, mountain climbers, Russian twists, and dead bugs with 30 seconds of rest between rounds. The exercise selection targets all four layers of abdominal musculature — rectus abdominis, internal and external obliques, and transverse abdominis — plus hip flexors. Mountain climbers add a cardiovascular element that keeps your heart rate elevated throughout. Includes a brief warm-up and cool-down. Intermediate difficulty that you can scale by adjusting your tempo. Do this 3 times per week for visible results.

A 15-minute core workout that steps up the intensity with three full rounds of six exercises. Planks, bicycle crunches, leg raises, Russian twists, toe touches, and mountain climbers — 30-45 seconds each with 30 seconds of rest between rounds. The round structure creates cumulative fatigue that mimics how your core functions in real life — sustaining effort over time, not just during one set. Mountain climbers add a cardiovascular element that keeps your heart rate elevated throughout. Intermediate difficulty that builds on the 10-minute ab workout foundation. Pair this with the plank challenge on alternate days for comprehensive core development.

The 100 push-ups challenge broken into 10 sets of 10 reps with 30 seconds of rest between sets. Each set uses a different push-up variation to target your chest, shoulders, and triceps from multiple angles: standard, wide grip, diamond, staggered, and decline. All reps are tap-to-advance so you maintain quality over speed. The variation between sets keeps the workout interesting and develops well-rounded pushing strength rather than just endurance in one position. Approximately 15 minutes to complete. Intermediate difficulty — you should be able to do at least 15 consecutive standard push-ups before attempting this challenge.

A focused 10-minute ab workout covering every angle of your core. Crunches and bicycle crunches for the upper abs and obliques, leg raises and flutter kicks for the lower abs, planks and mountain climbers for isometric stability and anti-extension, Russian twists for rotational strength, and dead bugs for deep core activation. Brief rest periods between exercise pairs keep the session moving without letting your abs fully recover. Beginner-friendly movements at a manageable pace, but 10 continuous minutes of core work will challenge anyone. No equipment needed. Do this 3-4 times per week for noticeable improvements in core strength and definition.

Death by Burpees is exactly what it sounds like. Minute 1: do 1 burpee. Minute 2: do 2 burpees. Minute 3: do 3 burpees. Continue adding one burpee per minute until you can no longer complete the required reps within 60 seconds. Most people last 12-15 minutes, which means 78-120 total burpees. The timer runs 20 minutes to give advanced athletes room to push further. The first few minutes feel easy, then the accumulation hits like a wall. This workout is a test of conditioning, pacing, and mental fortitude. The rep-based format uses tap-to-advance — just count your burpees and tap when you hit the number. One of the most humbling workouts in CrossFit with zero equipment needed.

Cindy is a classic CrossFit benchmark WOD: 20 minutes of as many rounds as possible of 5 pull-ups, 10 push-ups, and 15 air squats. Every rep is tap-to-advance so you set your own pace. The simplicity of three bodyweight movements belies the difficulty — the clock doesn't stop and the reps accumulate fast. A good score for intermediate athletes is 15-20 rounds. Elite athletes hit 25+. The beauty of Cindy is that your round count becomes your benchmark over months and years of training. It tests bodyweight strength endurance and cardiovascular fitness simultaneously with zero equipment beyond a pull-up bar.