6 Deadlift - @45/60 Intermediate: @60/80 RX: @70/100
8 Bar facing burpees
12 KB push press - @12/16 Intermediate: @16/24 RX: @20/28
1:1 rest between rounds
TC: 20
"5 Rounds for Time – Heavy Pull & Push Intervals"
This workout is structured as 5 rounds, each for time, with a 1:1 rest ratio. This format allows you to push hard every round, aiming for consistent intensity and strong barbell cycling.
6 Deadlifts
Beginner: 45/60 kg
Intermediate: 60/80 kg
RX: 70/100 kg
8 Bar Facing Burpees
12 Kettlebell Push Press
Beginner: 12/16 kg
Intermediate: 16/24 kg
RX: 20/28 kg
Rest 1:1 between rounds (rest the same amount of time it took to complete the round).
Time Cap: 20 minutes
This WOD challenges explosive barbell power, overhead stamina, and engine capacity. The 1:1 rest ratio is designed to allow for near sprint efforts each round, demanding aggressive pacing and smart rest management.
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
bar facing burpee workout, crossfit barbell wod, for time crossfit workout, power clean workout, squat clean workout, thruster workout
3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, toes to bar workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB goblet Squat
20 HR push ups
20 Burpee Box Jumps
3 minute rest
1 round
10 Knee raises/knees to elbows/T2B
10 DB snatch
10 DB goblet Squat
10 HR push ups
10 Burpee Box Jumps
barbell conditioning workout, crossfit for time workout, crossfit ladder workout, full body crossfit workout, high intensity crossfit wod, kettlebell swing workout, thruster workout, wall ball workout
AMRAP 6
3-6-9-12…
Barbell thrusters
Wallballs @14/20 lbs
KB swings
2 min pause
For time
25 Barbell thrusters
35 Wallballs @14/20 lbs
45 KB swings
double unders workout, T2B workout, thruster workout
4 Rounds
75 Single unders/50 double unders
8 Barbell thrusters
16 knee raises/knees to elbows/T2B
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski
bar facing burpee workout, bike erg workout, overhead squat workout, rowing workout
E2MOM 20
200/250 m row + 4 Overhead squat
300/400 m bike + 6 Bar facing burpees
assault bike workout, bike and barbell wod, crossfit barbell workout, Deadlift workout, for time crossfit workout, Hang Power Clean workout, shoulder to overhead workout
2 rounds
10/13 Cal assault bike
21 Deadlift
10/13 Cal assault bike
15 Hang power cleans
10/13 Cal assault bike
9 Shoulders to overhead
10/13 Cal assault bike
2 min pause
bar facing burpee workout, burpee and barbell workout, crossfit gto workout, crossfit wod for time, descending ladder crossfit workout, full body crossfit workout, ground to overhead workout
For time
10-9-8-7-6-5-4-3-2-1
Ground to overhead - @20/35 Intermediate: 30/45 RX: 40/55
Bar facing burpees
Deadlift workout, Hang Power Clean workout, Kettlebell Swings workout, Overhead Lunges workout, V-ups workout, Wallballs workout
EMOM 20
1: 15-20 Wallballs @14/20 lbs
2: 10 Deadlift + 10 hang power clean
3: 20 OH lunges with wallball
4: 15-20 KB swings
5: 15-20 Atomic situps/V-ups
A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.
In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.
Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts
Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.
