12/18 cal assault bike
12 Double DB hang snatch - @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5
12 Double DB front rack reverse lunges
90 sec rest between rounds
TC: 23
"For Time – 6-Round DB Engine Test"
6 Rounds For Time:
12/18 Calories on the Assault Bike
12 Double Dumbbell Hang Snatches
@2x10/15 kg
Intermediate: @2x12.5/20 kg
RX: @2x15/22.5 kg
12 Double Dumbbell Front Rack Reverse Lunges
Rest 90 seconds between rounds
Time Cap: 23 minutes
Each round combines aerobic output with dumbbell cycling and single-leg strength. The bike will spike your heart rate, and the front rack position on the lunges will test your midline and shoulder endurance under fatigue. The structured rest allows for sustained intensity—if you’re willing to push it.
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
atomic sit-up workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, single under workout, toes to bar workout, v-up workout
6 rounds:
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout, T2B 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
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
box jump workout, conditioning and strength workout, crossfit for time workout, EMOM workout, full body crossfit wod, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout
For time
75 Wallballs @14/20 lbs
EMOM: 5 KB swings
2 min pause
For time
50 KB Clean & Jerk
EMOM: 5 Box jump overs
bar facing burpee workout, double under workout, for time workout, power snatch workout, reverse lunge workout, single under workout
For time
Buy in: 100 DU/200 SU
4 rounds:
12 Power snatch - @25/35 Intermediate: @30/45 RX: @35/55
12 Bar facing burpees
12 Back rack reverse lunges
Buy out: 100 DU/200 SU
assault bike workout, Devils press workout, double under workout, dumbbell clean and jerk workout, dumbbell cluster workout, EMOM workout, knee raises workout, knees to elbows workout, single under workout, toes to bar workout
EMOM 6
40-70 Single unders / Double Unders
10-12 Double DB clusters
3 min rest
EMOM 6
7-10 Double DB devils press
15-20 Knee raises/knees to elbows/T2B
3 min rest
EMOM 6
8-18 cal assault bike
12-14 Double DB Hang clean & Jerk
burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout
For time
100 Single unders/double unders
100 Front squat
100 DB snatch
EMOM (including 00:00) 4 Burpees Over Dumbbell
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
AMRAP workout, double under workout, dumbbell hang clean workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, row workout, single under workout
AMRAP 16
12 cal row
8 DB hang cleans
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 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.
