WorkoutsFull Send

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.

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Equipment

  • Barbell — 60/40 kgBarbell — 60 kgBarbell — 40 kg
  • Bike
  • Box
  • Climb Rope
  • Medicine Ball — 9/6 kgMedicine Ball — 9 kgMedicine Ball — 6 kg

For time

Bike

50/40 cal50 cal40 cal

Wall Ball Shot

40

Box Jump Over

30

Power Clean

20

Rope Climb

5

Score = Total time

The workout

For time

  1. 50/40 cal Bike50 cal Bike40 cal Bike

  2. 40 Wall Ball Shot

    9/6 kg9 kg6 kg

  3. 30 Box Jump Over

  4. 20 Power Clean

    60/40 kg60 kg40 kg

  5. 5 Rope Climb

Scoring

The score is the time from the first rep to the last.

Run it in Everground

Full Send is available in the app.

Keep your logs, history, and progress, when you run the workout with Everground.

Open in Everground Open in Everground
Download on the
App Store
Get it on
Google Play

Movements

  • Bike
  • Box Jump Over
  • Power Clean
  • Rope Climb
  • Wall Ball Shot

Equipment

  • Barbell — 40/30 kgBarbell — 40 kgBarbell — 30 kg
  • Bike
  • Box
  • Climb Rope
  • Medicine Ball — 6/4 kgMedicine Ball — 6 kgMedicine Ball — 4 kg

For time

Bike

40/30 cal40 cal30 cal

Wall Ball Shot

30

Box Jump Over

24

Power Clean

15

Rope Climb

4

Score = Total time

The workout

For time

  1. 40/30 cal Bike40 cal Bike30 cal Bike

  2. 30 Wall Ball Shot

    6/4 kg6 kg4 kg

  3. 24 Box Jump Over

  4. 15 Power Clean

    40/30 kg40 kg30 kg

  5. 4 Rope Climb

Scoring

The score is the time from the first rep to the last.

Run it in Everground

Full Send is available in the app.

Keep your logs, history, and progress, when you run the workout with Everground.

Open in Everground Open in Everground
Download on the
App Store
Get it on
Google Play

Movements

  • Bike
  • Box Jump Over
  • Power Clean
  • Rope Climb
  • Wall Ball Shot

More workouts

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

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

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