400 m Run
20 Kettlebell Swings – Intermediate: @16/24 | RX: @20/28
Rest 1 min between rounds
This for-time workout pairs classic monostructural cardio with kettlebell power. Each of the five rounds includes a 400-meter run followed by 20 kettlebell swings – Intermediate: @16/24 | RX: @20/28 – with a 1-minute rest between rounds. "Run, Swing, Rest, Repeat" is designed to be aggressive, manageable, and highly effective for building conditioning under structured recovery.
The goal is consistent pace across all five rounds. Runs should be fast but sustainable, ideally close to your 1-mile threshold pace. The kettlebell swings should be unbroken or completed in two sets, with focus on hip drive and grip conservation. The 1-minute rest between rounds allows partial recovery—enough to encourage higher output without full reset.
Track your time for each round and aim to stay within 10–15 seconds across all five. Start conservatively, then pick up pace if you’re recovering well. This running workout and kettlebell swing workout is ideal for improving running efficiency, kettlebell cycle speed, and conditioning under interval pressure. Perfect for athletes who want a clean, repeatable benchmark.
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
20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB goblet Squat -
20 HR push ups
20 Burpee BoJumps
3 minute rest
10 Knee raises/knees to elbows/T2B
10 DB snatch -
10 DB goblet Squat -
10 HR push ups
10 Burpee BoJumps
TC: 24
burpee box get over workout, Deadlift workout, shuttle run workout
10-8-6-4-2
Burpee box get over
Shuttle runs
Deadlifts
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout
20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB Goblet Squat -
20 HR push ups
20 Burpee BoJumps
TC: 16
double under workout, single under workout
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
TC: 16
double under workout, for time workout, front rack reverse lunge workout, push press workout, single under workout, ski erg workout
200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders
TC: 16
Burpee workout, dumbbell snatch workout, for time workout, reverse lunge workout
21-15-9-6-3
Alternating DB Snatch
Overhead Reverse Lunges
Burpees Over DB
assault bike workout, Burpee workout, for time workout
12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
TC: 17
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
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
TC: 19
assault bike workout, dumbbell front rack reverse lunges workout, dumbbell snatch workout, for time workout
12/18 cal assault bike
12 Double DB hang snatch -
12 Double DB front rack reverse lunges
90 sec rest between rounds
TC: 23
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
30 sec on / 30 sec off:
15 Weighted bostep overs w. KB -
15 Hang Power clean -
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
2 min rest
15 Weighted bostep overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump
TC: 19
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.
