30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
TC: 31
“For Time – The Triple Engine Ladder”
This multi-round chipper challenges engine capacity and unilateral strength in one flowing workout. Each round decreases in calories and reps, but effort must stay high across rowing, biking, skiing, pistols, and push-ups. You can scale pistols to leg-behind pistol squats demo for accessibility.
This pyramid format rewards strategic pacing and steady output. Legs and lungs will feel the burn first—smooth transitions are key to beating the clock.
dumbbell clean workout, farmer carry workout, wall walk workout
10 rounds
2 wall walk
10 Double DB clean
20 m farmer walk
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout, toes to bar 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
3 minute rest
1 round
10 Knee raises/knees to elbows/T2B
10 DB snatch
10 DB goblet Squat
10 HR push ups
10 Burpee Box Jumps
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
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
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
AMRAP workout, Devils press workout, dumbbell clean workout, ghd sit-up workout, ski erg workout
AMRAP 6
12 cal Ski erg
12 Double DB hang power clean
2 min rest
AMRAP 6
3-6-9-12-15….
One arm devils press
GHD sit ups
bar facing burpee workout, box step over workout, Burpee Box Jump workout, Deadlift workout, dumbbell step over workout, EMOM workout, row workout
EMOM 5
6 Bar facing burpees + 4 Deadlift
Rest 2 min
EMOM 6
1: 6-10 Burpee Box Jump
2: 10-12 DB step overs
Rest 2 min
EMOM 6
Cal row
chest to bar workout, for time workout, knee raises workout, knees to elbows workout, power clean workout, pull-up workout, ring row workout, thruster workout, toes to bar workout
6 Rounds
8 Thrusters
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B
30 sec rest
air squat workout, assault bike workout, EMOM workout, pull-up workout, push-up workout, ring row workout, row workout
EMOM 20
1: 10-18 cal bike
2: 1 round of Cindy
3: 10-18 cal row
4: Rest
burpee box jump over workout, for time workout, power clean workout, row workout
4 rounds for time
12/15 cal row
10 Burpee box jump overs
5 Power clean
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.
