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5 CrossFit Intensity Boosters You Should Steal

RSP Nutrition athlete Hannah Eden show you 5 challenging CrossFit techniques that will turn up the heat in minutes. Add them to your workout and be prepared to watch time crawl!

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It's been almost two decades since CrossFit emerged from a small gym in Santa Cruz, California, and it's been growing like a weed ever since. The reason why is no surprise: Millions swear by it as the hardest, best damn workout you'll ever do.

Count RSP Nutrition athlete Hannah Eden among those who was transformed. The founder and owner of PumpFit Club in Fort Lauderdale, Florida, is a believer in many of the principles and tenets of CrossFit, building not just her own athletic, rock-hard physique, but taking her clients through the challenging paces of a WOD—that's shorthand for "workout of the day" to neophytes.

From these grueling daily challenges, you can learn a helluva lot about training, whether you're ready to train for the Open each spring or just borrow some basic elements for your own routine. Here, Eden shares five of her favorite CrossFit-inspired ways supercharge any fitness regimen.

1. The Timed Set

If a "set" for you means something has to be a specific number of reps, Eden says you're probably holding yourself back. "If you tell someone that they should do 10 reps, they'll get there, and even if they might be able to do one or two more, they'll probably just stop," she says. "By repping for time instead of a preselected number, however, you're much more likely push yourself further."

This is why for her conditioning work, she loves timed sets. The instructions on these workouts are simple enough: Start when the clock starts, stop when it dings. What happens in the middle? You survive.

One other great thing about the timed set is that you can really dial in the work-to-rest ratio, periodizing your rest periods to build peerless conditioning. That's the approach that Eden takes in the popular RSP Triple Threat 4-Week Fitness Plan. By day 23 of the program, you're only allowed 30 seconds of rest every 2 minutes!

Day 23: conditioning
Circuit: 3 rounds, 30 sec. between rounds
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

One-Arm Kettlebell Clean

30 seconds, alternating hands each rep
One-Arm Kettlebell Clean One-Arm Kettlebell Clean

One-Arm Kettlebell Snatch

30 seconds, alternating hands each rep
One-Arm Kettlebell Snatch One-Arm Kettlebell Snatch

One-Arm Kettlebell Push Press

30 seconds, alternating hands each rep
One-Arm Kettlebell Push Press One-Arm Kettlebell Push Press

Circuit: 3 rounds, 30 sec. between rounds

Split Squat with Dumbbells

30 seconds, right leg
Split Squat with Dumbbells Split Squat with Dumbbells

Split Squat with Dumbbells

30 seconds, left leg
Split Squat with Dumbbells Split Squat with Dumbbells
Kettlebell Sumo Squat Kettlebell Sumo Squat
Kettlebell Side Squat Kettlebell Side Squat

Circuit: 3 rounds, 30 sec. between rounds
Kettlebell Fire Feet Kettlebell Fire Feet
Russian Twist Russian Twist
Kettlebell Thruster Progression Kettlebell Thruster Progression
Kettlebell 3-Point Extension Kettlebell 3-Point Extension

2. The AMRAP

In an AMRAP or "as many rounds as possible" workout, the time on the clock gets longer—say, 10 or 12 minutes. Your job is to do a set amount of work—and then do it again and again. Often, the first couple of rounds are easy enough. But by the end, you'll be counting every last second.

Eden further ups the ante by adding reps to rounds as the AMRAP routine goes on. Here's how that looks in one of her favorite two-move burners:

Perform AMRAP for 12 minutes.

Rowing Machine

Burn 3 calories
Rowing, Stationary Rowing, Stationary

Squat Clean (shown with kettlebell)

3 reps. Men use 135 pounds, women use 95
Kettlebell Squat Clean Kettlebell Squat Clean
Note: Every 3 rounds, increase calories/reps by 3. So rounds 1-3 are 3 calories/reps, rounds 4-6 are 6 calories/reps, rounds 7-9 are 9 calories/reps, and so on.

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3. The Timed Circuit

For many lifters, a "workout" is an arrangement of exercises broken down into sets, with rest periods between those sets. Perhaps you'll do four sets of an exercise with 60 seconds or so of rest between each before moving on to the next movement. There's space for this style of training in CrossFit, but boxes also feature plenty of time-based circuits where the goal is simply to finish a huge pile of work and improve on your time.

"Some of the best WODs involve a timed circuit," Eden explains. "Your task is simply to complete a group of exercises as fast as you can." A number of these have become iconic—and not only among CrossFitters—for the simple reason that they are fun, incredibly challenging, and accomplishments to pepper into your program when you need a kick in the ass. The Filthy 50 and Murph WODs are two examples in which you strive to improve your PR—your previous personal record—each time you do it.

Here's one of Eden's favorites that can be done in any gym:

The Timed Circuit
Complete for time:


800 meters
Running, Treadmill Running, Treadmill
Double Under Double Under

Box Jump

40 reps
Box Jump (Multiple Response) Box Jump (Multiple Response)

Back Squat

30 reps, cleaning from ground rather than using rack. Men use 185 pounds, women use 115
Barbell Squat Barbell Squat
Burpee Over Barbell Burpee Over Barbell

Barbell Push-Press

10 reps, cleaning from the ground rather than using a rack. Men use 155 pounds, women use 105
Push Press Push Press


800 meters
Running, Treadmill Running, Treadmill

4. The EMOM

The every-minute-on-the-minute, or EMOM, workout isn't unique to CrossFit. But coaches like Eden have helped turn it into a training art, crafting seamless series that allow a lifter to get a serious full-body strength, muscle, and conditioning workout in less time than it takes to watch a sitcom.

The key: Don't try to do everything every minute! Alternate lifts with minutes, allowing certain body parts or energy systems to rest while others open the throttle. Don't worry: Everything gets worked by the end!

18-Minute EMOM
Minute 1:

Burpee Box Jump

8-10 reps
Burpee Box Jump Burpee Box Jump

Minute 2:

Clean and Press

10 reps at 50-60% 1RM
Clean and Press Clean and Press

Minute 3:

Squat Clean (shown with kettlebell)

1 rep at 85-90% 1RM
Kettlebell Squat Clean Kettlebell Squat Clean

5. The Mixed Modality Circuit

"CrossFit is constantly varied," Eden says. "It is generalized, not specialized. This style of hybrid training will enhance muscle growth, strength, strength endurance, and overall fitness levels." Nowhere is this truer than in circuits that mix bodyweight, Olympic lifting, and conditioning work, a common blend in CrossFit training.

While everything else in this article can be done in a more general facility, this circuit is one that likely requires access to more dedicated CrossFit equipment, or at least one of those CrossFit-knockoff rooms that many commercial gyms have these days. It will also require some proficiency with Olympic lifts. So if you're not ready, then scale as necessary, and do the work to build up to it!

The Mixed Modality Circuit
Circuit: 4 Rounds, rest 2 minutes between each round.

Fan Bike (shown on recumbent)

14 calories
Recumbent Bike Recumbent Bike
Hanging Pike Hanging Pike

Barbell Snatch

10 reps at 60-70% of 1RM
Snatch Snatch
Handstand Push-Ups Handstand Push-Ups

Front Squats

6 reps at 75% of 1RM
Front Barbell Squat Front Barbell Squat

While they might not always admit it, many lifters these days read CrossFit workouts for inspiration, even if they don't perform them as written. Why? Because they're full of interesting combinations, tools, and challenges that could help anyone, in any gym, get a new stimulus to grow and change. The key, Eden says, is this: "Bring your imagination to every workout!"