12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
TC: 17
"For Time – Up, Down & Back Again"
Rep Scheme:
12-10-8-6-4-2-4-6-8-10-12
Cal Assault Bike
Burpees
Time Cap: 17 minutes
Men: Add 2 extra calories per round on the Assault bike
14-12-10-8-6-4-6-8-10-12-14
Burpee reps remain the same for all athletes
This WOD is a conditioning grinder that punishes the legs and lungs. The descending ladder lures you in with the illusion of relief—only to climb back up again. Pacing is everything. Expect the midsection and quads to light up as the burpees stack with fatigue from the bike. Stick to short transitions and steady reps if you want to finish under the cap.
crossfit bike workout, double under workout, for time crossfit wod, jump rope workout, single under workout
For time
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
AMRAP workout, dumbbell clean and jerk workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout
AMRAP 20
8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks
14/12 cal row
Burpee Box Jump workout, chest to bar workout, dumbbell snatch workout, full body crossfit workout, handstand push-up workout, overhead lunge workout, pull-up workout, ring row workout, running workout
2 rounds
400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch
30 DB OH reverse lunges
40 Burpee box jump overs
abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, row workout, shoulder to overhead workout, the hateful eight crossfit
8 Rounds for time
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift
8 Hang power clean
8 Shoulder to overhead
8 cal row
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
amrap crossfit wod, box jump workout, Burpee workout, crossfit bike workout, hand-release push-up workout, handstand push-up workout
AMRAP 15
30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
burpee over rower workout, for time workout, knee raises workout, knees to elbows workout, power snatch workout, row workout, thruster workout, toes to bar workout
For time
18 Knee raises/knees to elbows/Toes to bar
16 Snatch
16/20 Cal row
16 Thrusters
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
chest to bar workout, for time workout, knee raises workout, knees to elbows workout, power clean workout, pull-up workout, ring row workout, thruster workout, toes to bar workout
6 Rounds
8 Thrusters
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B
30 sec rest
assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
6 rounds for time
30 Double unders
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
box jump over workout, double under workout, for time workout, kettlebell front rack walk workout, kettlebell snatch workout, kettlebell swing workout, row workout
For time
70 Double unders
60 DBL KB russian swings
50 Box jump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
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.
