200 m run
16 Snatch - @25/40 Intermediate: @35/50 RX: @40/60
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run
Rest 3 min
200/300 m row
16 Clean - @25/40 Intermediate: @35/50 RX: @40/60
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row
TC: 27
“For Time – Barbell Pyramids & Engine Push”
This two-part workout stacks explosive barbell cycling with aerobic tests on the run and rower. You’ll complete one full pyramid of snatches and running, rest briefly, and then hit cleans paired with rowing. It’s all about sustaining barbell form and pacing your engine across descending reps.
This is a pacing challenge as much as a strength test. Don’t burn out on the first part—both pieces will tax grip, lungs, and legs in equal measure.
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
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
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
bike erg workout, for time workout, leg behind pistol workout, pistol squat workout, push-up workout, row workout, ski erg workout
For time
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
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)
bike erg workout, Lunges workout, power snatch workout, row workout
90 ON/90 OFF X 6
24 FR. Lunges
ME cal bike
14 Power Snatch
ME cal roning
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
abmat sit-up workout, bar facing burpee workout, bike erg workout, for time workout, running workout, thruster workout
2 Rounds for time
800 meter run
20 Bar facing burpees
30 Thrusters
20 Ab-mat sit ups
50 Cal Bike
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
bar muscle up workout, burpee pull-up workout, for time workout, goblet lunge workout, hand-release push-up workout, kettlebell snatch workout, pistol squat workout
For time
14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch
Hand release push ups/HSPU
KB goblet reverse lunges
Between each round: 2 Burpee Pull-Ups/Banded BMU/BMU)
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.
