Workouts
Pick the work. Start the clock
Every workout in the Everground library, with the full prescription, the scoring rule, and the equipment each one needs.
Style
Equipment
All workouts37
12' AMRAP
4 MOVEMENTS · 2 VARIANTS
12-Minute Engine
A fast-paced full-body conditioning workout built to keep you moving for 12 minutes straight. Burpees, squats, push-ups, and mountain climbers combine into a simple, repeatable engine test.
Air Squat · Burpee · Mountain Climber · Push-Up
No equipment required
For time
5 MOVEMENTS · 3 VARIANTS
400 / 40
A long hybrid workout built around four 400-meter runs and four high-volume stations. Settle into a sustainable pace, manage the kettlebells, and keep moving as the work accumulates.
Burpee · Kettlebell Deadlift · Kettlebell Front Squat · Kettlebell Lunge · Run
Equipment: Kettlebell
For time
5 MOVEMENTS · 2 VARIANTS
Again
A long full-body test built around the pull-up bar. Three demanding rounds combine pulling, core, pushing, legs, and simple conditioning into a workout that rewards steady pacing and muscular endurance.
Air Squat · Burpee · Jumping Jack · Push-Up · Sit-Up
No equipment required
15' E3MOM
3 MOVEMENTS · 3 VARIANTS
Bar Cycle
A structured barbell cycling session that links the clean, squat, and overhead drive into repeatable intervals. Move smoothly through the bar and earn your recovery before the next round begins.
Front Squat · Power Clean · Push Jerk
Equipment: Barbell
For time
3 MOVEMENTS · 2 VARIANTS
Base Camp
A simple full-body workout built around the fundamentals. Push, squat, and brace through four straightforward rounds designed to be accessible, repeatable, and easy to track.
Air Squat · Hand Release Push-Up · V-Up
No equipment required
For time
4 MOVEMENTS · 2 VARIANTS
Baseline
A simple full-body benchmark designed to be repeated. Five rounds of burpees, push-ups, squats, and core work give you a clear test of your conditioning and muscular endurance.
Air Squat · Burpee · Hand Release Push-Up · V-Up
No equipment required
20' AMRAP
3 MOVEMENTS
Cindy
A classic twenty-minute bodyweight benchmark built around pull-ups, push-ups, and squats. The movements are simple; maintaining your pace as the rounds accumulate is not.
Air Squat · Pull-Up · Push-Up
Equipment: Pull-Up Bar
20' EMOM
4 MOVEMENTS · 2 VARIANTS
Core Control
A deliberate core session built around flexion, anti-extension, lateral stability, and static holds. No rushing — the goal is to stay controlled from the first minute to the last.
Hollow Hold · Hollow Rock · Side Plank · V-Up
No equipment required
For time
3 MOVEMENTS · 2 VARIANTS
Downfall
A high-volume bodyweight workout that gets shorter as you go. Start with the biggest set, settle into the work, and keep pushing as the numbers fall.
Air Squat · Burpee · Sit-Up
No equipment required
For time
3 MOVEMENTS · 3 VARIANTS
Dumbbell Rush
A fast four-round workout combining dumbbell power, box movement, and inverted pressing. Stay aggressive through the first two stations without destroying your shoulders before the wall.
Box Jump Over · Dumbbell Snatch · Handstand Push-Up
Equipment: Box · Dumbbell
For time
2 MOVEMENTS · 3 VARIANTS
Durov
Pavel Durov's morning routine. A minimalist high-volume bodyweight workout built around just two movements: push-ups and air squats. Simple on paper, demanding in practice.
Air Squat · Push-Up
No equipment required
For time
3 MOVEMENTS · 3 VARIANTS
Engine Room
A sustained hybrid workout combining rowing with simple kettlebell strength. Five rounds of rowing, swings, and squats challenge your engine while forcing you to keep moving under increasing leg and grip fatigue.
Goblet Squat · Kettlebell Russian Swing · Row
Equipment: Kettlebell · Rower
For time
2 MOVEMENTS · 2 VARIANTS
Fran
One of the classic CrossFit benchmarks. A brutally simple 21-15-9 couplet of thrusters and pull-ups designed to be performed fast.
Pull-Up · Thruster
Equipment: Barbell · Pull-Up Bar
For time
5 MOVEMENTS · 2 VARIANTS
Full Send
A multi-station Cross Training benchmark moving from machine output into wall balls, jumping, barbell work, and a final rope challenge. One trip through. Record the time and come back stronger.
Bike · Box Jump Over · Power Clean · Rope Climb · Wall Ball Shot
Equipment: Barbell · Bike · Box · Climb Rope · Medicine Ball
For time
1 MOVEMENT · 3 VARIANTS
Grace
Thirty clean and jerks. Nothing else. A classic barbell benchmark that rewards efficient cycling, confidence under fatigue, and the willingness to pick the bar back up.
Clean And Jerk
Equipment: Barbell
For time
4 MOVEMENTS · 3 VARIANTS
Heavy Mile
A running and kettlebell workout built around one hard mile of accumulated running. Two long rounds combine swings, heavy hinging, and clean and jerks for a full-body test under fatigue.
Kettlebell Clean And Jerk · Kettlebell Deadlift · Kettlebell High Swing · Run
Equipment: Kettlebell
For time
3 MOVEMENTS · 3 VARIANTS
Helen
A classic three-round benchmark combining running, kettlebell swings, and pull-ups. Everything should be light enough to keep moving fast from the first run to the final pull-up.
Kettlebell Russian Swing · Pull-Up · Run
Equipment: Kettlebell · Pull-Up Bar
20' E4MOM
3 MOVEMENTS · 3 VARIANTS
Hinge & Haul
A heavy grip-and-carry workout built around simple loaded movement. Deadlift the bells, walk under load, and finish each interval holding the rack before the next round begins.
Kettlebell Deadlift · Kettlebell Farmer Carry · Kettlebell Front Rack Carry
Equipment: Kettlebell
For time
3 MOVEMENTS · 3 VARIANTS
Kettlebell Basics
A straightforward introduction to kettlebell training built around three fundamental strength patterns. Hinge, squat, and press through four controlled rounds while keeping every rep clean.
Goblet Squat · Kettlebell Deadlift · Kettlebell Shoulder Press
Equipment: Kettlebell
16' EMOM
5 MOVEMENTS · 3 VARIANTS
Kettlebell Burn
A high-intensity double-kettlebell workout built around burpees and full-body strength movements.
Burpee · Kettlebell Bent Over Row · Kettlebell Floor Press · Kettlebell Front Squat · Kettlebell Thruster
Equipment: Kettlebell
22' EMOM
10 MOVEMENTS · 2 VARIANTS
Kettlebell Circuit
A structured double-kettlebell session that moves through squat, press, hinge, pull, lunge, and core work before finishing with a six-minute complex. Twenty-two minutes of controlled strength endurance with very little wasted movement.
Hollow Hold · Kettlebell Bent Over Row · Kettlebell Clean · Kettlebell Deadlift · Kettlebell Floor Press · Kettlebell Front Squat · Kettlebell Pull-Over · Kettlebell Reverse Lunge · Kettlebell Shoulder Press · Kettlebell Thruster
Equipment: Kettlebell
For time
5 MOVEMENTS · 3 VARIANTS
Lap & Load
A fast-moving hybrid workout that combines running, double-kettlebell work, double unders, and burpees across four rounds. Stay efficient through the stations and keep enough in reserve to hold your pace on every lap.
Burpee · Double Under · Kettlebell Front Squat · Kettlebell Thruster · Run
Equipment: Jump Rope · Kettlebell
20' E4MOM
3 MOVEMENTS · 2 VARIANTS
Leg Day
A lower-body strength session built around unilateral control, lateral movement, and hip strength. Complete the work with quality, then use the remaining time to recover before the next round.
Jumping Lunge · Pistol · Squat Jump
No equipment required
For time
3 MOVEMENTS · 3 VARIANTS
Long Cycle
A long hybrid workout combining repeated 800-meter runs with high-volume dumbbell squats and presses. Settle into a sustainable rhythm early — the challenge is keeping your running and loaded work together as fatigue accumulates.
Dumbbell Front Squat · Dumbbell Push Press · Run
Equipment: Dumbbell
For time
4 MOVEMENTS · 3 VARIANTS
Murph
A legendary Hero workout combining running with a massive volume of pull-ups, push-ups, and air squats. Pace intelligently, manage the gymnastics, and expect this one to become a long test.
Air Squat · Pull-Up · Push-Up · Run
Equipment: Pull-Up Bar · Vest
For time
3 MOVEMENTS · 2 VARIANTS
Murph Prep 01
A reduced-volume Murph preparation workout built around running, pulling, pushing, and squatting. Practice moving under fatigue and get comfortable with the movement patterns before taking on the full Hero workout.
Air Squat · Push-Up · Run
Equipment: Vest
For time
5 MOVEMENTS · 3 VARIANTS
Papa Breaker
The original Everground workout. Four rounds of running, single-kettlebell thrusters, double unders, squats, and burpees — simple on paper, brutal when the rounds start to stack up.
Burpee · Double Under · Goblet Squat · Kettlebell Thruster · Run
Equipment: Jump Rope · Kettlebell
18' EMOM
3 MOVEMENTS · 2 VARIANTS
Push & Brace
A push-focused bodyweight workout built around shoulder strength and core stability. Push-ups, wall work, and static holds come together for controlled upper-body fatigue.
Hand Release Push-Up · Hollow Hold · Wall Walk
No equipment required
For time
3 MOVEMENTS · 3 VARIANTS
Push the Pace
A fast hybrid conditioning workout built around repeated runs, box jumps, and burpees. Five rounds reward athletes who can stay aggressive without letting their running pace collapse as fatigue builds.
Box Jump · Burpee · Run
Equipment: Box
30' AMRAP
4 MOVEMENTS · 2 VARIANTS
Quiet Engine
A low-impact full-body conditioning workout built to keep you moving. Up-downs, lunges, push-ups, and mountain climbers combine for steady work without jumping.
Bear Crawl · Reverse Lunge · Shoulder Tap · Up-Down
No equipment required
20' E4MOM
2 MOVEMENTS · 3 VARIANTS
Row & Rack
A repeatable row-and-squat interval workout. Hit the row hard enough to raise the heart rate, then control a heavier barbell while your breathing is still elevated.
Front Squat · Row
Equipment: Barbell · Rower
For time
3 MOVEMENTS · 3 VARIANTS
Run & Carry
A loaded endurance workout built around running, heavy carries, and front-rack lunges. Four long rounds challenge your grip and legs while forcing you to keep moving under load.
Kettlebell Farmer Carry · Kettlebell Front Rack Reverse Lunge · Run
Equipment: Kettlebell
For time
5 MOVEMENTS · 3 VARIANTS
Run the Rack
A long hybrid chipper that alternates running with loaded squat, press, and pull stations. Manage the kettlebells, stay composed on the runs, and finish with one final bodyweight push.
Burpee · Kettlebell Bent Over Row · Kettlebell Floor Press · Kettlebell Front Squat · Run
Equipment: Kettlebell
For time
3 MOVEMENTS · 2 VARIANTS
Single Side
A unilateral strength and balance session built to expose differences between sides. Move with control, own every position, and prioritize quality over speed.
Pistol · Reverse Lunge · Side Plank
No equipment required
18' AMRAP
3 MOVEMENTS · 3 VARIANTS
Ski Legs
An eighteen-minute hybrid workout built around sustained SkiErg efforts and relentless lower-body work. Keep the ski smooth, manage the loaded squats, and stay moving through the lunges as your legs begin to fade.
Kettlebell Front Squat · Ski · Walking Lunge
Equipment: Kettlebell · Ski
15' EMOM
3 MOVEMENTS
Snatch Line
A fifteen-minute skill-conditioning workout rotating between barbell power, hanging gymnastics, and fast floor work. Precision matters as much as pace.
Bar Facing Burpee · Power Snatch · Toes-To-Bar
Equipment: Barbell · Pull-Up Bar
EMOM
1 MOVEMENT · 3 VARIANTS
Swing Clock
Ten minutes. One kettlebell. One movement. Complete your swings each minute and use whatever time remains to recover before the next set begins.
Kettlebell Russian Swing
Equipment: Kettlebell