Ultimate List of 8 Minute CrossFit Workouts For Fitness

Only got 8 minutes for your workout? Want to maximise your time and still feel the burn? Check out our favourite 8 minute CrossFit workouts to get fitter faster—even when you're short on time!

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So, you've only got 8 minutes to work out? Don't worry, you’re not alone—and you’re definitely in the right place. We’ve pulled together our favourite 8 minute CrossFit workouts that pack a serious punch.

These workouts include quick-hit AMRAPs, EMOMs, sprint-style chippers, and more. You’ll be surprised how effective 8 minutes can be when you push your intensity through the roof.

Whether you're at home, in a busy gym, or trying to squeeze something in before work, these workouts are designed to test your limits in a short space of time. Expect to build power, speed, and muscular endurance—all in less time than it takes to scroll through Instagram.

Why 8 Minutes For Your CrossFit Workout?

8 minute CrossFit workouts are all about intensity. In such a short window, you don’t have time to ease in—you need to go hard from the start. These are the kind of workouts where pacing goes out the window and you’re just trying to hold on.

Unlike longer workouts where you need to manage your energy, 8 minute WODs are designed for maximum effort. You should finish breathless, legs shaking, and lungs on fire—but with the smug satisfaction of knowing you didn’t skip your training even on your busiest days.

This makes 8 minute CrossFit workouts perfect for when you’re time-poor but still want to tick that fitness box. It’s also a great way to build mental toughness—because when there’s no room for breaks, your only option is to push through.

Challenging 8 Minute CrossFit Workouts

We’ve put together six 8 minute workouts that will challenge your strength, conditioning, and grit. These workouts can be done anywhere—with a barbell, a kettlebell, or just bodyweight.

8 Minute CrossFit Workout 1 – EMOM Sprint

This EMOM is all about managing fatigue while going heavy. It’s just two movements, but don’t let that fool you—this will light up your legs and lungs.

8 Minute EMOM

• Odd Minutes: 10 Thrusters (40kg Men / 25kg Women)

• Even Minutes: 12 Burpees Over Bar

If 10 thrusters in 60 seconds feels too much, scale to 6-8 reps but keep the intensity high.

8 Minute CrossFit Workout 2 – AMRAP Engine

This is a super simple, super effective 8 minute AMRAP that combines conditioning with core and pushing strength. No equipment? No problem.

8 Minute AMRAP

• 10 Push-Ups

• 20 Sit-Ups

• 30 Air Squats

Try to move continuously without rest. How many rounds can you get in 8 minutes?

8 Minute CrossFit Workout 3 – The Kettlebell Climb

This is an ascending ladder-style workout using a kettlebell. Start light and try not to put the bell down.

8 Minute Ladder

• 1 Kettlebell Swing

• 1 Goblet Squat

• 2 Kettlebell Swings

• 2 Goblet Squats

• 3… and so on, increasing by 1 each round.

Use a 24kg KB for men or 16kg for women. Record your final round before the clock runs out.

8 Minute CrossFit Workout 4 – Partner Push

This one’s great with a mate—or you can rest in place of your “partner’s” turn.

In 8 Minutes (alternating rounds):

• 8 Dumbbell Snatches (22.5kg Men / 15kg Women)

• 6 Box Jumps

• 4 Burpees

One partner works while the other rests. See how many rounds you and your partner can get. If solo, rest for the same amount of time it took you to complete your round.

8 Minute CrossFit Workout 5 – Dumbbell Death Circuit

Grab a pair of dumbbells and give this one everything.

AMRAP in 8 Minutes:

• 8 Devils Press

• 10 Dumbbell Lunges (5 each leg)

• 12 Dumbbell Front Squats

Use 2 x 22.5kg for men or 2 x 15kg for women—or scale to your level. It’ll get spicy fast.

8 Minute CrossFit Workout 6 – Bodyweight Burner

Perfect for travel, home, or when the gym is packed. No kit, just grit.

8 Minute Chipper

• 40 Jumping Lunges

• 30 Push-Ups

• 20 Burpees

• 10 Air Squat Jumps

• Max Sit-Ups in Remaining Time

Hit each movement fast and clean, then finish with as many sit-ups as you can before the buzzer.

8 Minute CrossFit Workout 7 – EMOM Burner

This EMOM focuses on high heart rate movements and a light barbell complex. Choose a weight that lets you move fast while staying consistent.

8 Minute EMOM

• Odd Minutes: 10 Deadlifts + 6 Hang Power Cleans (60kg Men / 40kg Women)

• Even Minutes: 15/12 Calorie Row

If you don’t have a rower, sub with 20 lateral bar hops or 10 shuttle runs (5m).

8 Minute CrossFit Workout 8 – Burpee Ladder

A full-body test of your conditioning and mental grit. It starts easy—but escalates quickly.

Burpee Ladder – AMRAP in 8 Minutes

• 1 Burpee

• 1 Pull-Up

• 2 Burpees

• 2 Pull-Ups

• 3 Burpees… and so on.

Climb the ladder as high as you can. If you don’t have a pull-up bar, sub in jump squats or ring rows.

8 Minute CrossFit Workout 9 – Wall Ball Hell

A classic combination of simple but brutal. This 8 minute AMRAP will have your quads and lungs screaming.

8 Minute AMRAP

• 15 Wall Balls (9kg Women / 12kg Men)

• 10 Box Jump Overs

• 5 Burpees

Stay smooth and steady—especially on the box.

8 Minute CrossFit Workout 10 – The Core Blaster

This one’s all about midline stability and control. Perfect as a finisher or standalone core circuit.

8 Minute AMRAP

• 10 Toes-to-Bar (or Hanging Knee Raises)

• 15 Russian Twists (each side)

• 20 Plank Shoulder Taps

• 30 Second Hollow Hold

You’ll feel this one the next day—guaranteed.

8 Minute CrossFit Workout 11 – ‘Fran (Sprint Version)’

The goal for Fran is to complete as fast as possible and some of the best in the world get under 2 minutes.

8 Minute Cap:

21-15-9

• Thrusters (42.5kg Men / 30kg Women)

• Pull-Ups

Goal: Sub-6 if you can, but go until the 8-minute cap. Scale the weight and pull-ups as needed.

8 Minute CrossFit Workout 12 – ‘Cindy Sprint’

Cindy is a bodyweight CrossFit classic—and it fits perfectly into an 8-minute AMRAP.

AMRAP in 8 Minutes:

• 5 Pull-Ups

• 10 Push-Ups

• 15 Air Squats

Track your rounds and see how close you get to the elite benchmark (10+ rounds is spicy).

8 Minute CrossFit Workout 13 – ‘Annie, Accelerated’

Annie’s a double-under & sit-up pairing. We’ve sliced it down to make it spicy and time-efficient.

Descending Ladder for Time (8 Minute Cap):

• 50-40-30-20-10

  • Double Unders

  • Sit-Ups

Tip: Sub with 2x single unders if you don’t have doubles. Try to finish before the buzzer!

8 Minute CrossFit Workout 14 – ‘DT Mini’

DT is a classic Hero WOD that hits your grip and lungs. Here’s a shortened version for your 8-minute blog.

AMRAP in 8 Minutes:

• 6 Deadlifts

• 4 Hang Power Cleans

• 2 Push Jerks(70kg Men / 47.5kg Women)

Grip. Will. Die.

8 Minute CrossFit Workout 15 – ‘Grace-Lite’

Grace is usually 30 clean and jerks for time—but that’s a full send. This one is more manageable (but still a burner).

8 Minute Cap:

• 20 Clean and Jerks (60kg Men / 40kg Women)

Try to go unbroken—or at least no more than 3 sets.

How Many Calories Do You Burn In An 8 Minute CrossFit Workout?

You might think 8 minutes isn’t long enough to make a dent—but think again. A high-intensity 8 minute CrossFit workout can burn 100–200 calories depending on your bodyweight, the movements, and how hard you go.

Movements like burpees, thrusters, kettlebell swings, and air squats raise your heart rate quickly, which means even after the clock stops, you’ll keep burning calories during recovery (aka EPOC—excess post-exercise oxygen consumption).

Wearing a fitness tracker or smart watch for CrossFit? You’ll probably be surprised how much work you can get done in 8 minutes.

Can Beginners Do 8 Minute CrossFit Workouts?

Absolutely. In fact, shorter workouts can be ideal for beginners—less time to fatigue means less risk of form breakdown, and it’s easier to stay focused.

Here’s what beginners should keep in mind:

• Scale movements to your ability (e.g. knee push-ups, air squats, light dumbbells).

• Maintain good form throughout—even when you’re rushing.

• Listen to your body. If it feels too intense, rest for 10 seconds and jump back in.

An 8 minute WOD is a great way to build up confidence and conditioning without spending hours in the gym.

Are 8 Minute CrossFit Workouts Effective?

Short answer: yes.

When done right, an 8 minute CrossFit workout can be just as effective as a longer session—especially when your goal is conditioning, fat loss, or building intensity tolerance.

They're especially great when:

• You’re short on time

• You want a finisher after strength work

• You’re travelling

• You’re stacking workouts over the week

As with any workout, intensity matters. Go all in, track your results, and repeat them every few weeks to measure progress.

Have a favourite 8 minute WOD or want to share your scores? Drop them in the comments below—and don’t forget to check out our 8 Week Functional Fitness Training Program if you're looking to build the engine for longer workouts too.

Ready to sweat? Pick one of the above, set your timer, and go!

Checkout our list of longer 30 minute CrossFit Workouts here.