50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
TC: 26
"For Time – The Calorie Climb"
50-40-30-20-10-20-30-40-50
Calories on the Assault Bike
Rest 1:1 between each round.
If a round takes you 5 minutes, rest 5 minutes before starting the next.
Time Cap: 26 minutes
This is a pure engine test. The first half descends and the second half climbs back up the same ladder. Your goal is consistency in pacing and controlled recovery. The rest periods are generous—but they only help if you manage your effort during work intervals. Expect legs to burn and lungs to stay hot throughout. Stay focused, and pace round one like round five depends on it—because it does.
chest to bar workout, for time workout, pistol squat workout, pull-up workout, ring row workout, row workout
For time
21-15-9
Cal row
Variation of pistols squat/pistol squat
1 min rest
21-15-9
Cal row
Ring rows/Pull ups/C2B
bike erg workout, for time workout, pull-up workout, ring row workout, thruster workout
5 rounds for time
12 Thrusters
12 Ring rows/Pull ups
12/16 Cal bike erg
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, Deadlift workout, double under workout, for time workout, single under workout, wall walk workout
For time
* Start every round by doing 2 Wall Walks
2-4-6-8-6-4-2
Bar facing burpees
Deadlift
20-40-60-80-60-40-20
Single unders/Double unders
Burpee workout, crossfit for time workout, dumbbell hang clean workout, dumbbell thruster workout, handstand push-up workout, pike push-up workout
For time | 3-6-9-12-15
Pike push ups /Handstand push ups
Double DB Hang power clean
Double DB thrusters
Burpees
assault bike workout, box jump workout, dumbbell push press workout, for time workout, knee raises workout, knees to elbows workout, ski erg workout, toes to bar workout, weighted box step over workout
For time
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Box jumps
2 min rest
21-15-9
DB Push press
Cal Ski
Weighted box step overs
assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout
EMOM 20
1: 10-18 Box jumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
chest to bar workout, for time workout, pistol squat workout, pull-up workout, ring row workout, row workout
For time
21-15-9
Cal row
Variation of pistols squat/pistol squat
1 min rest
21-15-9
Cal row
Ring rows/Pull ups/C2B
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, Deadlift workout, double under workout, for time workout, single under workout, wall walk workout
For time
* Start every round by doing 2 Wall Walks
2-4-6-8-6-4-2
Bar facing burpees
Deadlift
20-40-60-80-60-40-20
Single unders/Double unders
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.
