12 Deadlift - @30/45 Intermediate: 40/60 RX: 47/70
9 Hang power clean
6 Push jerk
“DT – Hero WOD”
5 Rounds For Time:
12 Deadlifts @30/45 kg
Intermediate: @40/60 kg
RX: @47/70 kg
9 Hang Power Cleans
6 Push Jerks
Time Cap: None
Target Scores:
Beginner: 15–19 min
Intermediate: 10–14 min
RX: 6–9 min
DT is a classic Hero WOD that demands smart barbell cycling and even smarter rest breaks. Grip fatigue builds fast. The best strategy is to minimize transitions, breaking the deadlifts early if needed to flow directly into cleans and jerks. Every rep counts—grit it out.
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
box jump workout, crossfit conditioning workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
3 rounds
400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
a-jump workout, bar muscle up workout, burpee pull-up workout, double under workout, dumbbell snatch workout, for time workout, single under workout, wall walk workout
2 rounds for time
100 Single unders / 50 Double unders
35 Alternating DB snatch
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders
Rest 3 min between rounds
knees to elbows workout, running workout, toes to bar workout, wall ball workout
For time
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
burpee over bar workout, 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 over workout, dumbbell snatch workout, for time workout
Open 21.2 - For time
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
double under workout, for time workout, front rack reverse lunge workout, push press workout, single under workout, ski erg workout
4 Rounds for time
200/300 m ski
10 Front rack reverse lunges
8 Push press
100 Single unders/60 Double unders
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
air squat workout, burpee over box workout, d-ball over box workout, for time workout, wall walk workout
For time
5-4-3-2-1
Wall walks
D-ball over box + burpee over box
50-40-30-20-10
Air Squats
Burpee workout, for time workout, thruster workout
Open 16.5 - For time
21-18-15-12-9-6-3
Thrusters
Burpees
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
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.
