800 meter run
20 Bar facing burpees
30 Thrusters - @20/35 Intermediate: @25/40 RX: @30/45
20 Ab-mat sit ups
50 Cal Bike
TC: 30
“For Time – The 2-Round Gauntlet”
This for-time chipper stacks two long rounds of mixed-modal madness: running, high-rep barbell work, core fatigue, and bike effort. The large sets demand smart pacing and strong transitions.
2 Rounds For Time:
800 m Run
20 Bar Facing Burpees
30 Thrusters @20/35 kg (Intermediate: 25/40 | RX: 30/45)
20 Ab-Mat Sit-Ups
50 Cal Bike
Time Cap: 30 minutes
The volume builds quickly, especially in round two. Save your legs and lungs early, and aim for unbroken thrusters in manageable chunks. Push hard on the bike—it’s your final stretch.
burpee over box workout, d-ball over box workout, d-ball squat clean workout, for time workout, handstand push-up workout, pike push-up workout, ski erg workout
4 rounds for time
4 D-ball over box + burpee over box
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean
1 min rest
burpee over bar 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
double under workout, knee raises workout, knees to elbows workout, single under workout, T2B workout, thruster workout, toes to bar workout
4 Rounds
75 Single unders/50 double unders
8 Barbell thrusters
16 knee raises/knees to elbows/T2B
back squat workout, Burpee Box Jump workout, for time workout, handstand push-up workout, Hang Power Clean workout, pike push-up workout, weighted box step over workout
For time
30 sec on / 30 sec off:
15 Weighted box step overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee box jump
2 min rest
For time
15 Weighted box step overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee box jump
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 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
burpee over rower workout, for time workout, knee raises workout, knees to elbows workout, power snatch workout, row workout, thruster workout, toes to bar workout
For time
18 Knee raises/knees to elbows/Toes to bar
16 Snatch
16/20 Cal row
16 Thrusters
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
abmat sit-up workout, AMRAP workout, down up workout, ground to overhead workout, overhead lunge workout, wall ball workout
AMRAP 10
15 Wall balls
15 Overhead lunges w. wall ball
15 Ab-mat sit up w. wall ball
15 Down up on wall ball + ground to overhead
AMRAP workout, one-arm devil’s clean workout, rope climb workout, rope pull workout, standing bike workout, thruster workout
AMRAP 16
2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters
8 OA devils clean
abmat sit-up workout, box jump over workout, double dumbbell deadlift workout, dumbbell clean workout, dumbbell snatch workout, knee raises workout, knees to elbows workout, push-up workout, toes to bar workout
4 x AMRAP 3
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups
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.
