250 m Ski erg
500 m Row
1000 m bike erg
Rest 2 min between rounds
TC: 23
“For Time – 3 Rounds of Monostructural Madness”
Time Cap: 23 minutes
3 Rounds For Time:
250 m Ski Erg
500 m Row
1000 m Bike Erg
Rest 2 minutes between rounds
This cardio-focused WOD emphasizes pacing, machine efficiency, and recovery. The structured rest between rounds allows you to push each interval harder than usual—if you're willing. Great for improving aerobic endurance and measuring consistent output across rounds.
burpee over dumbbell workout, chest to bar workout, double under workout, dumbbell snatch workout, dumbbell squat workout, for time workout, pull-up workout, ring row workout, single under workout
For time
30 Ring rows/Pull ups/Chest to bar
50 DB squats
70 DB snatch
200 Single unders/100 double unders
On the minut: 3 burpees over DB (start at 00.00)
assault bike workout, for time workout, kettlebell clean and jerk workout, shuttle run workout
For time: 10-1 reps
Cal Assault bike
Shuttle runs
KB Clean & Jerk
burpee over dumbbell workout, dumbbell clean workout, dumbbell snatch workout, for time workout, knee raises workout, knees to elbows workout, lateral jump over dumbbell workout, pistol squat on bench workout, toes to bar workout
For time 5 rounds
8 DBL DB hang snatch
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar
Rest 2 min
For time 5 rounds
10 DBL DB hang cleans
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB
box jump workout, EMOM workout, 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
bike erg workout, burpee to target workout, for time workout, kettlebell cluster workout, knee raises workout, knees to elbows workout, ring muscle up workout, toes to rings workout
5 Rounds for time
400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
5 OA KB cluster
4 Burpees to target (rings) / 2 Ring Muscle Up
Rest 1 min between rounds
assault bike workout, bar muscle up workout, burpee pull-up workout, chest to bar workout, dumbbell snatch workout, for time workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row 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, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout
EMOM 6
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
EMOM 6
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
Deadlift workout, for time workout, Hang Power Clean workout, push jerk workout
‘DT’ - 5 Rounds for time
12 Deadlift
9 Hang power clean
6 Push jerk
bike erg workout, box jump over workout, dumbbell overhead squat workout, 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
back squat workout, d-ball over rack workout, d-ball squat clean workout, for time workout, running workout, shoulder to overhead workout
For time
9-6-3
D-ball over rack
Back squat
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead
*200 m run after each round
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.
