12 Thrusters - @25/40 Intermediate: @35/50 RX: @40/60
12 Ring rows/Pull ups
12/16 Cal bike erg
TC: 15
"For Time – 5 Rounds of Power & Pull"
Complete 5 rounds for time:
12 Thrusters @25/40 kg
Intermediate: @35/50 kg
RX: @40/60 kg
12 Ring Rows / Pull-Ups
12/16 Calories on the Bike Erg
Time Cap: 15 minutes
This workout hits all the major movement patterns: squat-to-press, vertical pulling, and monostructural conditioning. The bike erg spikes your heart rate, while the thrusters and pull movements create serious fatigue in the shoulders and lungs. Pacing early and minimizing transition time will help keep you under the cap.
for time workout, ghd sit-up workout, pistol squat workout, ring dip workout, ring push-up workout, rope climb workout, rope pull workout
For time
Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch
assault bike workout, bar muscle up workout, burpee pull-up workout, crossfit for time workout, dumbbell clean and jerk workout
For time
20-15-10-5
Overhead squat
Box jump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
bar facing burpee workout, clean and jerk workout, for time workout, front squat workout, ring muscle up workout, ring pull-up workout
For time - 10 rounds
1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk
3 Front squats
4 Bar facing burpees
abmat sit-up workout, air squat workout, Burpee Box Jump workout, double under workout, for time workout, power clean workout, pull-up workout, ring row workout, single under workout, thruster workout, wall ball workout
For time
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans
30 Ring rows/pull ups
20 Thrusters
20 Burpee box jump over
200 Single unders/100 double unders
chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout
3 rounds:
21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar
1 min pause
burpee over bar workout, Deadlift workout, for time workout, pistol squat on bench workout, pistol squat workout, pull-up workout, ring row workout
For time
16-14-12-10-8-6-4-2
Deadlift
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar
air squat workout, bike erg workout, Deadlift workout, interval crossfit workout, ski erg workout
1 ON/1 OFF
6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: Max Deadlifts in remaining time - @35/50 Intermediate: @45/60 RX: @60/80
Complete 60 total deadlifts
3 min pause
1 ON/1 OFF
8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: Max Air Squats in remaining time
Complete 100 Air Squats
double under workout, knee raises workout, knees to elbows workout, single under workout, T2B workout, thruster workout, toes to bar workout
4 Rounds
75 Single unders/50 double unders
8 Barbell thrusters
16 knee raises/knees to elbows/T2B
bike erg workout, box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
assault bike workout, for time workout
For time
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
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.
