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D-Ball Downhill - Crossfit Workout

For time

5-4-3-2-1
Wall walks
D-ball over box + burpee over box @40/70 Intermediate: @70/100 RX: @100/150 lbs

50-40-30-20-10
Air Squats

TC: 12

workout description

“For Time – Wall to Weight to Legs”
Time Cap: 12 minutes

5-4-3-2-1
Wall Walks
D-Ball Over Box + Burpee Over Box
@40/70 lbs
Intermediate: @70/100 lbs
RX: @100/150 lbs
Demo

50-40-30-20-10
Air Squats

This workout is a descending gauntlet of midline fatigue, shoulder stability, grunt work, and squat volume. The D-ball over box + burpee combo spikes the heart rate and taxes the posterior chain, while wall walks challenge your control under fatigue. Air squats finish each round with a relentless burn.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "for time" format

for time workout

Open 16.5

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

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for time workout

Barbell Sandwich (Served with Burpees)

bar facing burpee workout, Deadlift workout, for time crossfit wod, kettlebell push press workout

5 rounds

6 Deadlift
8 Bar facing burpees
12 KB push press

1:1 rest between rounds

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for time workout

The Unlucky Elevens

box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout

3 rounds

11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks

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for time workout

Wall Ball Wonderland

double under workout, dumbbell clean workout, dumbbell snatch workout, for time workout, single under workout, wall ball workout

2 Rounds for time

20 Heavy DB Snatch
80 Wall Balls 14/20 lbs
40 Heavy DB Hang Cleans
130 Single Unders/Double Unders

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for time workout

Rep It and Regret It

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)

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Workouts with simliar Tags

air squat workout, burpee over box workout, d-ball over box workout, for time workout, wall walk workout

EMOM workout

50 and Furious

air squat workout, atomic sit-up workout, chest to bar workout, e2mom workout, one-arm devil’s press workout, pull-up workout, ring row workout, v-up workout, wall ball workout

E2MOM

5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls @14/20 lbs
Max reps OA devils press

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AMRAP workout

Up the Rope, Down the Rabbit Hole

cluster workout, double under workout, front rack walking lunge workout, rope climb workout, rope pull workout, single under workout, wall walk workout

AMRAP 16

1 rope pulls/rope climbs
20 m front rack walking lunges
3 Wall walks
4 Clusters
50 single unders / 50 double unders

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for time workout

Clean Burn

assault bike workout, cluster workout, for time workout, shoulder to overhead workout, squat clean workout

4 rounds for time

10/13 Cal assault bike
6 Squat cleans
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters

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for time workout

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

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on-off workout

Watt the Hell

assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout

3 ON/1 OFF x 4

1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski

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What is a "for time" workout?

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.

Why Try a "For Time" CrossFit Workout?

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.

What kind of exercises are in this workout?

D-Ball Over Box
D-ball over box is a gritty, functional movement where a heavy medicine ball is lifted from the ground and thrown over a box. Central in d-ball over box workouts, it combines lifting power, explosive hip drive, and awkward-object control.
In this workout, d-ball over box trains the posterior chain, grip, and midline under real-world tension. The high output and full-body demand make it ideal for building work capacity and raw strength. Expect a mental and physical grind—especially with higher reps or heavier loads.
Burpee Over Box
The burpee over box merges a burpee with a lateral or forward jump over a box—without the need to land on top. Burpee over box workouts push cardio, explosiveness, and agility in a fast-paced flow that tests both heart and legs.
In this workout, burpee over box demands coordination and resilience. It eliminates pause points, forcing you to stay moving while building aerobic capacity, lower-body strength, and mental grit. Perfect for conditioning pieces where you need to keep moving—fast.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.
air squat
The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.
In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.